Tired of all the sit-ups and still not getting any results? I do a kettlebell core workout and the truth is here.
I have participated in quite a number of sit-ups and leg raises, but none of them seemed to challenge my core in the way that I hoped. Therefore, I decided to abandon performing the usual floor exercises. Instead, I attempted the 4-move kettlebell core workout that only requires one piece of equipment and not only promises me more power in the core but also better definition of my muscles.
Initially, I was uncertain that the kettlebell would make that much difference to my overall program. In a short while, it dawned on me that an assist from the kettlebell was the key rather than a direct workout. The asymmetric nature of the kettlebell made my abs and stabilizers work harder. The workout was done in no time and it left me feeling stronger, not only at the core but also throughout my body.
The 4-Move Kettlebell Core Workout I Tried
No need for some high-end equipment or a workout center. All you require is a kettlebell (if you are inexperienced, start with a light one), some space, and do these four exercises. The aim should be to do 12-15 reps of each exercise, and then repeat the entire circuit four times.
1. Kettlebell Gorilla Row (with one or two kettlebells)
With your feet shoulder-width apart, hinge your body at the hips, and grasp a kettlebell in each hand (or just one, and alternate the sides). Use the bell to row it toward your hip, keeping your back flat and abs tight. Do the same on the other side. In addition to the development of deep core control, this exercise strengthens your back at the same time.
2. Overhead Kettlebell March
With one hand, hold the kettlebell overhead and proceed to march in place at a slow speed, raising the knee one at a time. Change hands as you go for the next round. This workout is very effective as it not only helps to coordinate your entire body but also reaches those core muscles that are otherwise hard to be reached.
3. Front-Loaded Kettlebell March
Carry the kettlebell facing down close to your upper body, keeping your elbows in. March and focus on squeezing your core muscles slowly. This may seem easy but in the next moment you will start to feel the workout being done in your abs. It increases the strength of the back and works the middle part of your midsection.
4. Around-the-World Kneeling Rotation
Get on your knees with knees wide-apart then move the kettlebell in a circle around your body three times. Do the other direction for 30 seconds, and then make those repetitions. Always make another choice — remember this is all about managing it well and not to rush down. The exercise will enable the body to control the power produced by the core and this, in turn, leads to the increased functionality of the body.
The Real Benefits I Felt
The soreness wasn’t the only thing that caught my attention after a couple of workouts; the impact also affected the way I moved. The way I stood and walked and even the process of getting up out of a chair became a lot more fluid. I was not creaking or bending; rather, I was effective and efficient.
Core exercises using kettlebells that are not focused on the abs are mainly incorporated by the gluteus, back, hip, and, surprisingly, the shoulder muscles. That makes them so much more beneficial — especially for building the strength you can actually make use of in real life.
Should You Try It?
If you have been doing only ab workouts and they are not producing the desired results or even if you are having less fun doing it, I think that you should opt for the simple kettlebell routine which is certainly a game-changer for you. The workout is simple, comfortable on joints, and can easily adapt — as you become more powerful, you can add weight or repetitions. Personally, I saw it as a difficult, welcome challenge and at the same time, an interesting way of doing my exercises without lying on the floor for 30 minutes just doing crunches.
