Kettlebell Ab Workouts

Kettlebells are a strange looking weight training device that were originally designed by Russians many decades ago as effective strength training equipment. While they have always been used by serious athletes and military units around the world, kettlebells can now be found in almost any fitness store and are marketed as the newest and best invention for weight loss. It is true that there are many benefits of kettlebells, but they are not a magic bullet and should be used in conjunction with a well thought-out training plan. Kettlebells will not give you ripped abs or bulging biceps in 2 weeks. Any product that claims this is just a scam trying to sell you some new fad. That said, there are definitely some strong benefits of incorporating kettlebells into your workout and you will see results after a couple weeks of dedicated training.

Kettlebells look like a crude cannonball with a handle attached to them. They come in various sizes between 5 lbs and 50 lbs, so you will need to pick the size that best suits you. It should be a bit of a challenge to pick up the kettlebell, especially in the beginning. Don't get too light of a kettlebell, otherwise you won't get an effective workout, but don't go too heavy because you could hurt yourself. For an average size male, I would recommend 35 lbs to start and a female could start at around 20 lbs.

Kettlebells have the bulk of the weight offset from the handle, unlike dumbells that have the handle centered between the weights. This offset makes it more difficult to hold and move the kettlebell, forcing the athlete to use more stabilizing muscles and thus burn more calories. Kettlebell workouts often incorporate several exercises performed in rapid succession so that there is no rest and the heart rate remains elevated. This type of workout combined with the difficulty of using the kettlebell will produce more of a cardio workout and will give faster fat burn and weight loss results. Kettlebell workouts are not easy when done correctly and this is the key to their success.

Kettlebells require muscles throughout the entire body to be used to stabilize the weight, including the core, shoulder muscles, and legs. A good example is the snatch, clean and press, which requires the kettlebell to be quickly moved from the floor to the shoulders and then pressed overhead. As you can imagine, this effectively works the biceps, triceps, shoulders, back, abs, obliques, glutes, hamstrings, and quads. There are very few other workouts that are this effective.

Kettlebells are meant to used in an explosive manner similar to plyometrics to quickly accelerate the weight. This will help to improve an athlete's overall explosiveness and power, leading to greater speed and endurance in all sports. There have been studies that show that a complete kettlebell workout performed daily can maintain and improve cardiovascular conditioning and have positive results in running. Several athletes have solely performed kettlebell workouts and seen drastic improvements in their 5k running times...without running a single step in months. It's not easy, but you can attain a high level of fitness by using some of these workouts.

Clean and Press: Start with the kettlebell hanging from your hand close to the ground while in a crouch. Quickly snap the weight up to your shoulder while straightening up and standing upright. Without hesitating, push the weight upwards so that your arm is extended over your head. Once extended, bring the kettlebell back down to the starting point in a controlled manner in reverse.

Swings: Hold the kettlebell with two hands in front of you and hanging in between your legs. Crouch down so the weight is just above the floor and then use your hips and shoulders to flip the kettlebell straight out in front of you. Swing the weight back and forth between your legs in a controlled manner, using your hips to power the movement.

Figure 8s: Pass the kettlebell through your legs in a figure eight pattern in one direction and then reverse and go in the other direction.

Around the Body: Move the kettlebell around your body using your hands to pass it off in front and then in back of you. Don't forget to switch direction occasionally.

Side Extensions: Stand with the kettlebell hanging from one hand at your side and then lower it as far as you can towards the floor, flexing only your core. Straighten upwards and repeat 10 times, then switch sides.

There are many other kettlebell exercises that can be performed that will help build strength, lose weight, and get you a nice 6 pack. If you are looking for kettlebell workouts for women, here are some ideas on where to start. It won't happen overnight and you will be sore for many days, but your hard work will pay off eventually. Getting in shape and staying there takes perseverance and motivation, but the benefits are well worth it!