Training your abs is a vital part of building and carving your stomach. Whether you are a training fanatic or devising your first training plan, the exercises below will help you meet your fitness goals.
kettlebell windmill
1. Start by standing tall with your feet hip-width apart. Hold a kettlebell in your right hand, and raise your right arm straight above your head. The kettlebell should be facing the ceiling.
2. Turn your feet at a 45-degree angle away from the kettlebell. Your left foot should be pointing forward, and your right foot should be pointing to the side.
3. Keep your right arm extended and look up at the kettlebell. This is your starting position.
4. Begin the exercise by pushing your hips to the right side. As you do this, start to lower your torso to the left side. Keep your right arm extended and your eyes on the kettlebell.
5. Continue lowering your torso until it's parallel with the floor. Your left hand can touch your left foot or shin for balance. Your right arm should still be extended straight above your head, and your eyes should still be on the kettlebell.
6. Use your abs to pull your torso back up to the starting position. Keep your right arm extended and your eyes on the kettlebell.
7. Repeat this movement for your desired number of reps. Then, switch the kettlebell to your left hand and repeat the exercise on the other side.
Remember to keep your back straight and your core engaged throughout the exercise. The movement should be slow and controlled, not rushed. This exercise targets your abs, but it also works your shoulders, hips, and lower back.
kettlebell figure 8
1. Stand with your feet slightly wider than hip-width apart, toes pointed slightly outward. Hold a kettlebell in your left hand.
2. Lower your body into a quarter-squat position. This is your starting position.
3. Swing the kettlebell between your legs, passing it from your left hand to your right hand behind your right leg.
4. Bring the kettlebell around your right leg and swing it back between your legs, this time passing it from your right hand to your left hand behind your left leg.
5. Continue this figure-8 pattern, passing the kettlebell behind each leg and switching hands each time. Keep your chest up and back straight throughout the movement.
6. Engage your abs and squeeze your glutes as you swing the kettlebell to ensure you're using your core, not your back.
7. Perform this exercise for a set amount of time or for a certain number of repetitions. Remember to keep your movements controlled and fluid, and to maintain a steady breathing pattern.
8. To increase the difficulty of this exercise, you can use a heavier kettlebell or increase the speed of your swings, as long as you can maintain proper form.
kettlebell double windmill
To perform the kettlebell double windmill exercise, follow these steps:
1. Stand with your feet shoulder-width apart. Hold a kettlebell in each hand.
2. Raise your right hand straight up in the air, keeping the kettlebell above your head. The left kettlebell should hang down at your side.
3. Slowly bend at your waist and lower your body to the left side. As you bend, keep your right arm extended and the kettlebell above your head.
4. Continue bending to the left until your left hand (with the kettlebell) touches the ground. Your right hand should still be extended above your head.
5. Slowly rise back up to the starting position, keeping your right arm extended.
6. Repeat the movement on the other side. This time, raise your left hand with the kettlebell above your head and lower your body to the right side.
7. Perform 3 sets of 10-12 repetitions on each side.
Remember to keep your eyes on the kettlebell that is raised above your head throughout the exercise. This will help maintain balance. Also, ensure your back is straight and you engage your abs throughout the movement. This exercise not only targets your abs but also improves flexibility and balance.
kettlebell bent press
To perform the kettlebell bent press, follow these steps:
1. Stand upright with your feet shoulder-width apart. Hold a kettlebell in your right hand, with your arm bent and the kettlebell resting against the back of your shoulder.
2. Rotate your torso to the right and bend your knees slightly, pushing your hips back as if you're about to sit down. This is your starting position.
3. Begin the exercise by pushing your hips to the right and bending your torso to the left. As you do this, straighten your right arm and press the kettlebell up towards the ceiling.
4. Keep your eyes on the kettlebell as you press it upwards. Your left arm should be extended out to the side for balance.
5. Once your right arm is fully extended, pause for a moment, then slowly reverse the movement to return to the starting position.
6. Repeat the exercise for your desired number of repetitions, then switch sides and perform the same movements with the kettlebell in your left hand.
Remember to keep your core engaged throughout the exercise to target your abs. Also, ensure that your movements are slow and controlled to avoid injury.
kettlebell advanced windmill
To perform the kettlebell advanced windmill, follow these steps:
1. Stand with your feet hip-width apart. Hold a kettlebell in your right hand, and extend your arm overhead. Your palm should be facing forward.
2. Turn your left foot slightly inward and your right foot 90 degrees to the right. This is your starting position.
3. Keeping your right arm extended and your eyes on the kettlebell, slowly bend at your hips and lower your torso to the right side.
4. Continue lowering your body until your right hand is parallel to the floor. Your left hand can be used for balance by extending it out to the side.
5. Pause for a moment, then reverse the movement by engaging your core and pushing your hips forward to lift your torso back to the starting position.
6. Keep your right arm extended overhead throughout the entire exercise.
7. Repeat the exercise for the desired number of repetitions.
8. Switch sides and repeat the exercise with the kettlebell in your left hand.
Remember to keep your back straight and your core engaged throughout the exercise. The movement should be slow and controlled, focusing on the rotation of your torso and the engagement of your abs.
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