Adding kettlebells to target your abdominals (which is part of your core) during your workout is a great way to augment your resistance training.
The first exercise is called a swing.
You will need a lighter weight kettlebell to start with until you establish the movement pattern of the exercise. Place the kettlebell on the floor in between your legs, now assume a slightly wider than shoulder width stance.RELATED: RECOMMENDED PLANS FOR YOU
Next bend at the knees and grasp the handle with both hands. Now stand up so that the kettlebell is elevated off of the floor and your knees are almost in a locked out position.
Push your hips back and at the point where the arms cannot travel back any further, start to stand up, push your hips forward and contract your abdominals, and let the momentum swing the arms forward and at the point where the arms start to slow down, use your shoulders to help lift the kettlebell to an eye level position.
Once this is obtained, you should then allow gravity to assist in the return of the kettlebell down and back between the legs. Now with the momentum working with you, start to transition upward again and repeat the movement pattern for the desired number of repetitions.
The second exercise is called a partial getup.
You will need a lighter weight kettlebell to start with until you establish the movement pattern of the exercise. Assume a supine (on your back) position.
Now turn to the side that the kettlebell is on and grasp the handle with one hand and pull the arm in towards the chest, now return to a flat back position. Now bend the knee and bring the foot in towards the buttocks on the side where the hand is holding the kettlebell.
Next, extend the opposite leg out flat. Now place the hand on the hip of the leg that is flat out. Now, you need to raise the hand up that is holding the kettlebell so that it is above your chest and keep the arm extended.
Now contract your abs and raise your torso up off of the floor/mat and drive the hand that has the kettlebell in it skyward until you are at the end of contracting your abdominals, then return to a flat back position with the arm still extended over your chest.
Repeat the movement pattern for the desired number of repetitions and then switch arms and reposition the legs.
The third exercise is called a halo.
You will need a lighter weight kettlebell to start with until you establish the movement pattern of the exercise. Start by assuming a shoulder width stance, and then hold the kettlebell upside down (handle facing towards the ground) with both hands at chest height.
Now bring it back behind and around your head and back to the start. Once the kettlebell is in front (the starting position), switch and go the opposite way. Your objective is not to move anything but your arms and shoulders and keep contracting your abdominals.
Repeat the movement pattern for the desired number of repetitions.
Always handle the kettlebells safely like any other piece of exercise equipment. Use these three to swap out with your regular abdominal exercises and your body will pleasantly shocked by the change!