There is no denying the convenience of bodyweight abs exercises. Requiring nothing more than a mat, you can pump out your reps almost anywhere and anytime. High-rep sets of abs exercises also deliver a satisfying burn.
However, the thing that makes bodyweight abs exercises so convenient and appealing is also their major drawback, your body weight.
With most bodyweight abs exercise, the only way to make your workout harder is to do more reps, and more, and more! What were once manageable sets of 20-30 reps can soon become 50-100.
Such high-rep sets are not only inefficient, but they can also cause a lot of wear and tear to your lower back. So it’s no wonder that many exercisers complain of back pain after doing loads of sit-ups or leg raises.
The good news is that you don’t have to limit your abs workouts to bodyweight training. Instead, you can use cables and dumbbells to overload your core, both of which will make your workouts more time-efficient and effective.
Or, you could break out your kettlebells and hit your abs with some alternative core exercises.
In this article, we reveal the 15 best kettlebell core exercises for iron-hard abs!
The 15 Best Kettlebell Core Exercises
Build the midsection of your dreams with the best kettlebell core exercises!
- Single-Arm Kettlebell Farmer’s Walk
- Single-Arm Kettlebell Waiter’s Walk
- Single-Arm Kettlebell Front Squat
- Single-Leg Kettlebell Romanian Deadlift
- Single-Arm Kettlebell Overhead Press
- Kettlebell Turkish Get-up
- Kettlebell Windmill
- Kettlebell Side-Bend
- Kettlebell Dead Bug Pullover
- Kettlebell Double Front Rack Carry
- Kettlebell Unilateral Sit-up
- Kettlebell Single-Arm Swing
- Kettlebell Renegade Row
- Kettlebell Single-Arm Z Press
- Kettlebell Deck Squat
1. Single-Arm Kettlebell Farmer’s Walk
Target muscles: Core, deltoids, forearms.
The single-arm kettlebell farmer’s walk is the first of many exercises that train your core indirectly. Rather than producing movement, your core muscles must work together to stabilize your spine and generate intra-abdominal pressure. This is arguably the most functional way to develop a cast-iron core.
Steps:
- Hold a kettlebell in one hand with your arm by your side, palm facing your leg. Brace your core and pull your shoulder down and back. Look straight ahead.
- Go for a walk around your training area. Keep your core tight, and your shoulders level throughout.
- Continue until you feel your grip starting to fail.
- Lower the weight to the floor, swap arms, and repeat on the other side.
- Try to cover the same distance with both arms.
Tips:
- Use gym chalk or lifting straps if your grip fails before your abs.
- You can also do this exercise with a single dumbbell.
- Increase the stability demands of this exercise by walking zigzags or stepping over obstacles.
2. Single-Arm Kettlebell Waiter’s Walk
Target muscles: Core, deltoids, triceps.
This exercise involves carrying your kettlebell overhead at arm’s length. As such, it’s similar to the farmer’s walk but involves less grip strength. However, the longer lever and high center of gravity mean this exercise is considerably more demanding than the farmer’s walk.
Steps:
- Press and hold a kettlebell above your head. Use a neutral grip so that your palm is facing inward. Pull your shoulder down and back, and brace your abs.
- Go for a walk around your training area. Keep your core tight and your arm vertical throughout.
- Lower the weight to the floor, swap arms, and repeat on the other side.
- Try to cover the same distance with both arms.
Tips:
- Grip the kettlebell tightly to increase shoulder and wrist stability.
- Increase the stability demands of this exercise by walking zigzags or stepping over obstacles.
- No kettlebell? You can also do this exercise with a dumbbell.
3. Single-Arm Kettlebell Front Squat
Target muscles: Core, quadriceps, gluteus maximus, hamstrings.
All types of squats involve at least some core engagement. However, the single-arm kettlebell front squat is probably one of the best ways to train your core and legs at the same time. The offset load means you must dig deep and brace hard to keep your torso perfectly vertical.
Steps:
- Rack and hold a kettlebell on one shoulder. Brace your abs and lift your chest. Then, step out into a shoulder-width stance, toes turned slightly outward.
- Keeping your hips and shoulders level, bend your legs and squat down until your thighs are roughly parallel to the floor.
- Stand back up and repeat.
- Do your next set with the kettlebell on the opposite side.
Tips:
- Adjust your squat depth to reflect your knee health and general mobility.
- Raise your heels on blocks if you want to squat more deeply.
- You can also do this exercise with your arm extended above your head, which is much more challenging.
4. Single-Leg Kettlebell Romanian Deadlift
Target muscles: Core, hamstrings, gluteus maximus, forearms.
The single-leg kettlebell Romanian deadlift is a posterior chain and anti-rotation core exercise. Rotation and anti-rotation are two of the most important but underutilized core movements. This is also one of the best exercises for building a killer butt!
Steps:
- Stand with your feet together and your kettlebell in your left hand, arm by your side. Bend your legs slightly.
- Shift your weight over onto your right foot.
- Hinge forward from your hips and lean over, lowering the kettlebell down the front of your leg. Extend your left leg out behind you as a counterbalance.
- Stand back up and repeat.
- Swap arms and legs and repeat. Do the same number of reps on the other side.
Tips:
- You can also do this exercise while holding the kettlebell on the same side as the foot you’re balancing on.
- Stand next to a wall or post and use it for balance if required.
- Do this exercise with two weights to increase the demand on your posterior chain while still getting a decent core workout.
5. Single-Arm Kettlebell Overhead Press
Target muscles: Core, deltoids, triceps.
Overhead presses might seem like an odd way to train your core, but doing this exercise unilaterally means your midsection’s going to have to work very hard to keep your torso stationary and upright. You’ll also get a great deltoid and triceps workout from this exercise.
Steps:
- Raise and hold your kettlebell to shoulder height so that it rests against the back of your forearm. Brace your core and pull your shoulders down and back. Tuck your upper arm into your side.
- Stand with your feet between shoulder and hip-width apart, knees slightly bent for balance. Keep your shoulders and hips level.
- Without using your legs for assistance, press the kettlebell up and overhead to arm’s length. Straighten but do not lock your elbow.
- Bend your arm, lower the weight back down, and repeat.
- Swap arms and do the same number of reps on the opposite side.
Tips:
- Grip the handle tightly to stabilize your wrist and increase pushing power.
- Perform this exercise in front of a mirror to ensure your shoulders and hips remain level.
- Do this exercise with a staggered stance if you find it hard to maintain your balance.
6. Kettlebell Turkish Get-up
Target muscles: Core, quadriceps, hamstrings, gluteus maximus, deltoids, triceps, forearms.
It’s hard to think of any exercise with a weirder name than Turkish get-ups. In all probability, it has nothing to do with Turkey although it MAY have been used by traditional Turkish wrestlers once upon a time.
Regardless of the origins of the name, this is an excellent, if challenging, kettlebell core exercise that’s also great for hip mobility and shoulder stability.
Steps:
- Lay on the floor with your legs straight and your right arm extended with the kettlebell in the racked position.
- Bend your right leg, keeping your left leg extended out on the floor in front of you. Your left arm should be slightly extended beside you for support.
- Pushing through your right heel, roll onto your left hip. Keep your arm straight.
- Push your hips up through your right leg, and then slide your left leg behind you. This will bring you to a half-kneeling position.
- Lunge forward into a standing position.
- Reverse the processes to return to your starting position.
- Repeat for the desired number of repetitions and then switch sides.
- Do the same number of reps with both arms.
Tips:
- Start with a light kettlebell – this exercise is harder than it looks.
- Turn your head and look at your kettlebell throughout this exercise.
- If full get-ups are too demanding, try the half get-up like this:
7. Kettlebell Windmill
Target muscles: Core, deltoids, triceps.
The kettlebell windmill is a cross between a side bend, waiter’s walk, and single-arm overhead press. It’s an excellent core exercise that will also improve upper and lower body mobility and stability. But be warned: the windmill is much harder than it looks, so start light and focus on building your technique before you add weight. You have been warned!
Steps:
- Hold your kettlebell in your left hand above your head, arm straight. Brace your core.
- Position your feet, so they’re slightly wider than shoulder-width apart, toes turned out to around 45 degrees.
- Keeping your arm vertical, hinge at the hips, and lean down toward your left foot with your right hand. Shift your hips to the right as you descend.
- Touch your foot, then return to the starting position, all the while keeping your kettlebell over your head.
- Repeat for the desired number of reps, and then switch hands.
Tips:
- Adjust your range of motion according to your mobility and flexibility. For example, you don’t have to touch your foot and can stop at your knee if you wish.
- Look up at your kettlebell as you lean sideways.
- Focus on hinging from the hips, and do not bend the knees during the movement.
8. Kettlebell Side-Bend
Target muscles: Core, forearms.
Kettlebell windmills are an excellent core exercise, but they’re also pretty tough. You’ll need great mobility and stability to perform them correctly. Kettlebell side bends hit many of the same muscles but are much more forgiving, making them more suitable for beginners and lifters with average flexibility.
Steps:
- Hold a kettlebell in one hand and stand with your feet roughly shoulder-width apart. Bend your knees slightly for balance, brace your abs, and pull your shoulders down and back.
- Lean sideways and lower the kettlebell down the outside of your leg. Go as far as your flexibility allows.
- Return to the upright position and then lean slightly to the other side to maximally engage your obliques.
- Repeat for the designated number of repetitions and then swap sides.
Tips:
- Imagine you are standing between two panes of glass and cannot lean forward or backward but only sideways.
- You can also do this exercise with a single dumbbell.
- Do NOT hold a kettlebell in each hand, as doing so provides a counterbalance and negates the effect of the exercise.
9. Kettlebell Dead Bug Pullover
Target muscles: Core, lats, deltoids, triceps.
This exercise is so-called because, when you do it, you look a little like a dying fly lying on its back. Macabre names aside, this is an excellent core exercise that emphasizes your rectus and transverse abdominis muscles.
Steps:
- Lie on your back with your legs bent to 90 degrees. Press and hold a kettlebell over your chest. Brace your core and press your lower back into the floor.
- Simultaneously extend one leg and lower your kettlebell toward the floor behind your head. Keep your lower back pressed into the floor.
- Return to the starting position, swap legs, and repeat.
- Keep your core braced throughout.
Tips:
- Make this exercise harder by holding a kettlebell in each hand and lowering your opposite arm and leg to the floor.
- You can also keep your legs stationary like this:
10. Kettlebell Double Front Rack Carry
Target muscles: Core, deltoids, triceps.
This is one of those exercises that doesn’t look like much until you try it. Bracing your core, carrying two kettlebells, and walking will fire up your abs and teach you to maintain total body tension. Double front rack carries are a fantastic full-body conditioning exercise.
Steps:
- Rack and hold two kettlebells in front of your shoulders. Lift your chest, pull your elbows into your ribs, and brace your core.
- Maintaining tension in your upper body and core, go for a walk around your training area. Continue until you feel out of breath or can no longer keep the kettlebells in the front rack position.
- Rest a moment and repeat.
Tips:
- This is a strong exercise, so don’t be afraid to go heavy.
- You can also do this exercise with a single dumbbell.
- Increase the stability demands of this exercise by walking zigzags or stepping over obstacles.
11. Kettlebell Unilateral Sit-up
Target muscles: Core, deltoids, triceps.
Regular sit-ups may have fallen out of favor in recent times. However, the kettlebell unilateral sit-up is still going strong! This challenging abs exercise is also good for building stable, more mobile shoulders. Unlike a lot of kettlebell core exercises, this move is relatively straightforward but still delivers a challenging abs workout.
Steps:
- Lie on the floor with your legs straight. Hold one kettlebell over your chest, arm straight. Brace your abs, contract your quads, and squeeze the kettlebell handle to stabilize the weight.
- Without bending your legs, use your abs and sit up straight. Simultaneously extend your kettlebell over your head, arm straight.
- Lean back and return to the starting position.
- That’s one rep – keep going!
- Do the same number of reps with both arms.
Tips:
- Do NOT anchor your feet, as doing so puts more stress on your lower back and less on your abs.
- You can do kettlebell unilateral sit-ups with your legs bent and feet on the floor.
- You can also do this exercise with two kettlebells, like this:
12. Kettlebell Single-Arm Swing
Target muscles: Core, gluteus maximus, hamstrings, deltoids.
If you’ve ever done kettlebell swings before, you already know what an effective posterior chain exercise they are. However, done with one arm, the swing is also a potent core exercise. Using one arm means you’ll have to work extra hard to stop your hips and shoulders from twisting, making this a very functional anti-rotation movement.
Steps:
- Hold your kettlebell with one hand. Stand with your feet about shoulder-width apart. Bend your knees slightly, brace your core, and pull your shoulders back and down.
- Hinging from the hips, push your butt back and lean forward to lower the weight between your knees.
- Drive your hips forward and use this momentum to swing the weight forward and up to around shoulder height. Keep your arm straight, and core braced throughout.
- Lower the weight and repeat.
- Do the same number of reps on both sides.
Tips:
- Use chalk or wipe your hands on a towel to prevent the kettlebell from slipping from your grasp.
- While you can swing the weight above your head, you’ll probably be more comfortable if you only swing the kettlebell up to eye height.
- You can also do this exercise with an alternating arm action, like this:
13. Kettlebell Renegade Row
Target muscles: Core, latissimus dorsi, biceps, trapezius, rhomboids.
There aren’t many core exercises that are more functional or challenging than kettlebell renegade rows. So, while you will need two kettlebells for this exercise, if you have the necessary equipment, you will be rewarded with an incredible core workout.
Steps:
- Place your kettlebells on the floor so the handles are parallel and the weights are about shoulder-width apart.
- Bend down, grab the handles, and walk your feet out and back into the push-up position.
- Brace your abs and pull your shoulders down and back.
- Keeping one arm and your body straight, bend the other elbow and row the weight up and into the side of your abdomen.
- Put the kettlebell back on the floor and then repeat the movement with your other arm.
- Continue alternating arms for the duration of your set.
Tips:
- Bend your legs and rest on your knees to make this exercise easier.
- Alternate renegade rows with deficit push-ups for a complete upper-body and core workout in minutes:
14. Kettlebell Single-Arm Z Press
Target muscles: Core, deltoids, triceps.
The Z press is named after legendary Lithuanian strongman Žydrūnas Savickas. Known for his immense overhead oppressing strength, this is one of “Big Z’s” favorite pressing exercises. While it’s typically done with a barbell, the single-arm kettlebell Z press is much more core-centric.
Steps:
- Sit on the floor with your legs extended out straight in front of you. Your torso should be perfectly upright. Brace your core.
- Hold a kettlebell in one hand next to your shoulder. Do not lean to the side; instead, use your core to keep your spine perfectly upright.
- Press the weight up and overhead to arm’s length.
- Lower the kettlebell back to your shoulder and repeat.
- Rest a moment, swap sides, and do the same number of reps with your opposite arm.
Tips:
- Sit on a low step or a couple of stacked bumper plates to make it easier to keep your legs straight.
- You can also do this exercise with a single dumbbell.
- Try sitting with your feet astride instead of together. A wider stance is more stable and makes the exercise a little easier to perform, so you may be able to use a heavier load.
15. Kettlebell Deck Squat
Target muscles: Core, quadriceps, gluteus maximus, hamstrings.
Kettlebell deck squats are a challenging and effective way to train your core and legs. Combining a sit-up with a goblet squat, there aren’t many muscles that AREN’T working during this exercise! You’ll also need good hip mobility to perform this exercise correctly.
Steps:
- Stand with your feet about shoulder-width apart and a kettlebell in front of your chest. Brace your core and pull your shoulders back and down. Grip the kettlebell tightly.
- Squat down and lower your butt to the floor.
- Roll onto your back and lift your legs and hips into the air.
- Quickly lower your legs and use this momentum to sit up and roll forward.
- Regain your feet and stand up.
- That’s one rep – can you do a few more?!
Tips:
- Do this exercise on a mat or padded floor for comfort and to protect your back.
- Use your arms for extra momentum if required.
- You can also do deck squats with a hip bridge instead of a leg lift, like this:
Core Anatomy 101
So, now we have revealed the 15 best kettlebell core exercises, let’s take a moment to discuss the muscles that make up your marvelous midsection. You don’t NEED to know the names of your core muscles, but it can help you determine the best exercises for your needs and goals.
The main muscles of the core are:
Rectus abdominis
While the rectus abdominis IS the most overused and overemphasized core muscle, it’s still very important. The rectus abdominis is located on the front of your stomach. It’s a long, flat muscle separated by lines of ligamentous tissue, which gives it that famous six-pack appearance.
The functions of the rectus abdominis are flexion and lateral flexion of the spine and compression of the abdominal contents.
Obliques
The oblique or waist muscles are located to the side of the rectus abdominis. There are two groups of obliques – internal and external. They work together to rotate and laterally flex your spine.
Erector spinae and multifidus
Erector spinae is the collective name for the three muscles of your lower back – iliocostalis, longissimus, and spinalis. Their primary function is the extension of your spine. However, working with the rectus abdominis and obliques, they also play a significant role in lateral flexion.
Multifidus is another lower back muscle. It works with the erector spinae to extend your spine and forms the back of your abdominal cylinder.
Hip flexors
The hip flexors do exactly what their name implies – they flex your hips. The hip flexor muscles are the liliaceous, psoas major, and rectus femoris, which is one of the quadriceps. While the hip flexors are not abdominal muscles, they can be counted as core muscles as they almost always work alongside the abs.
Transverse abdominis
Usually known as the TVA for short, this muscle encircles your abdomen like a muscular weightlifting belt. When it contracts, the TVA pulls inward to generate intra-abdominal pressure which supports and stabilizes your spine from within.
Bracing your abs, a standard instruction during strength training, increases IAP, keeping your spine rigid and protected from injury.
Diaphragm
The diaphragm is your primary breathing muscle. It’s located at the top of your abdominal cavity and works with your TVA to increase intra-abdominal pressure. The diaphragm is basically the top of your abdominal cylinder.
Timing your breath to your workout helps ensure that IAP is highest when you need it the most, i.e., inhaling as you lift a heavy weight and exhaling as you lower it.
Pelvic floor
Where the diaphragm is the top of your abdominal cylinder, the pelvic floor is the base. Working with the diaphragm, it contracts inward to increase IAP.
Three Kettlebell Core Workouts to Try
Here are THREE kettlebell-only core workouts to try!
Workout 1
| # | Exercise | Sets | Reps | Recovery |
| 1 | Single-arm kettlebell farmer’s walk | 3 | 15-20 yds | 60 seconds |
| 2 | Kettlebell side-bend | 3 | 12-15 per side | 60 seconds |
| 3 | Kettlebell Turkish get-up | 3 | 4-6 per arm | 60 seconds |
| 4 | Kettlebell dead bug pullover | 3 | 12-15 | 60 seconds |
Workout 2
| # | Exercise | Sets | Reps | Recovery |
| 1 | Kettlebell single-arm Z press | 4 | 6-10 per arm | 90 seconds |
| 2 | Kettlebell double front rack carry | 3 | 15-20 yds | 60 seconds |
| 3 | Kettlebell windmill | 2 | 6-10 per side | 90 seconds |
| 4 | Kettlebell renegade row | 1 | AMRAP | N/A |
AMRAP = As Many Reps as Possible.
Workout 3
| # | Exercise | Sets | Reps | Recovery |
| 1 | Single-arm kettlebell waiter’s walk | 2 | 15-20 yds | 60 seconds |
| 2 | Kettlebell deck squat | 2 | 6-10 | 90 seconds |
| 3 | Kettlebell single-arm swing | 2 | 15-20 per arm | 60 seconds |
| 4 | Kettlebell unilateral sit-up | 2 | 6-10 | 90 seconds |
FAQs
Do you have a question about these kettlebell core exercises? No worries because we’ve got the answers!
1. Will kettlebell core exercises give me six-pack abs?
While these exercises can help develop your core muscles, you won’t get a six-pack unless your body fat percentage is enough for your abs to be visible. Unfortunately, training your abs won’t “spot reduce” fat from your stomach, and the only way to get leaner is to eat less and exercise more.
So, while these kettlebell exercises can contribute toward getting a six-pack, they’re just one of the things you need to do to achieve your goal of washboard-abs.
2. Can I do these exercises with a dumbbell?
You certainly can! Ultimately, your muscles can’t tell if you are holding a kettlebell, dumbbell, or water jug, so use whatever weights you have available. That said, kettlebells are very comfortable to grip. Their low center of gravity makes them a little easier to handle than the same weight dumbbell.
3. Aren’t high reps best for core training?
Not necessarily. The point of any exercise is to fatigue the target muscles. Doing high reps just means this takes a long time. So, for example, if you do 50 reps, and only the last ten are challenging, you’ve essentially “wasted” 40 reps reaching the point where your muscles begin to feel tired. Those easy reps won’t have much of an effect on your abs.
In contrast, if you chose a harder exercise and only do 15 reps, you’ll fatigue your muscles much faster, saving a whole lot of time.
Lower reps are also better for building strength.
While there is nothing inherently wrong with high-rep core training, lower reps make better use of your time and develop more strength. So do a mixture of low and high-rep core training to make your workouts more varied and interesting.
4. How often should I train my core?
Your core is just another muscle group, so all you need is 2-3 workouts per week to fully develop it. Daily core training is a BAD idea, as your muscles only recover and grow when you rest.
Also, remember that your core is involved in almost every type of training you perform. As such, you may not need many workouts per week to build your core. Finally, take care not to fatigue your core before something like a big back or leg workout, as you could increase your risk of injury.
5. Some of these exercises hurt my back – what should I do?
Exercises like windmills, unilateral sit-ups, and side bends are notoriously hard on the lower back. They involve unusual movements and a large range of motion. If you spend most of your day sitting at a computer, these exercises will probably come as a shock to your system!
So, if any of these exercises cause back pain, you should skip them and choose less challenging exercises. In most cases, static bracing exercises such as the farmer’s walk, Z press, and front rack carry are easier to tolerate than the more dynamic movements.
That said, you can develop your tolerance to these more challenging exercises by doing them with light weights and gradually increasing your range of motion over several weeks.
Closing Thoughts
Something magical happens to your core when you start training it with weights. Like your biceps or quads, the muscles will start getting stronger and more defined and feel firmer, too.
Kettlebells are one of the best ways to overload your abs. However, most kettlebell core exercises also involve the rest of your body, making them the epitome of functional training.
So, whether you want a six-pack or to improve your athletic performance, kettlebell core exercises will help.
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