Happy Thursday to you,

I hope you are happy and well.

Are you ready to give your core the attention it deserves this week?

Your core is the powerhouse behind every move you make. From balance to lifting, it's all about that strong midsection.

This week, we're diving into kettlebell exercises that will fire up your abs and core muscles.

We'll tackle moves that don't just work on building that six-pack but also boost your overall strength and stability.

We're targeting every angle, forward, backward, side-to-side, and rotational, for a well-rounded workout that will challenge you and help you reach new goals.

Remember, proper form is key.

Listen to your body, focus on each movement, and gradually increase your intensity. Keep pushing hard, but always stay in control.

Let’s take a look at the eight essential exercises...

1. Turkish Get Ups

The Turkish Get Up challenges your core muscles in many different positions and from various angles so you can achieve all 3 of the movement essentials in just one exercise!

By observing your TGU movement, you should be able to spot areas where you may be lacking core strength.

For example, pay particular attention to your extended leg as you sit up; you should keep your heel on the floor. Lifting your heel from the floor means that you are using your hip flexors more than your abs.

The complete movement from the floor to the top and back down again should take you about 60 seconds. If it takes you less, slow down, reduce the KB weight and feel your core activate during each phase.

Your goal is 10 total reps, alternating sides after each rep.

=>> Learn the 7 phases of the TGU​

2. Windmills

The Windmill is a fun rotational core exercise. In particular, it’s great at activating the obliques. The obliques get targeted as you rotate your body during the downward phase as well as when you return to the upright position.

The Windmill is a slow, controlled exercise, so take your time, 5 seconds or more is a standard tempo for this exercise. Work on getting deeper into the movement as you progress, and keep that core nice and tight throughout.

Try 5 reps per side.

=>> Learn the 4 windmill progressions​

3. Sit and Press

Not only will your abs get targeted in a forward/backwards movement, but it will also improve your hip and upper back mobility and strengthen your shoulders. In fact, many people really enjoy the additional shoulder workout that they get from this exercise.

Try to combine the overhead press with the sitting movement. Heels should stay firmly on the floor, and legs should be kept straight or just slightly bent, depending on your hamstring flexibility.

The 2nd half of the exercise, on the way down, is when you can really focus on those abs. Keep the abs tight and lower back to the floor slowly, one spinal segment at a time. A good 5+ second descent is excellent.

Try 10 - 15 reps.

4. Straight Arm Sit

The Kettlebell Straight Arm Sit is the natural progression on from the Sit and Press above.

The movement is very similar, except the kettlebell is held in one hand, and the arm is kept straight throughout the exercise.

Due to the extended arm, the shoulder has to work hard to stabilise, and the abs must work hard, too, due to the long lever.

Try to keep the arm vertical throughout the abdominal exercise. Leaning the arm into the movement as you sit up will give you a mechanical advantage, and you will notice yourself doing this as you get tired….this is the time to stop!

Try 6 - 12 reps per side.

5. Hip Thruster

The hip thruster works on controlling your pelvis and lower abs. I like to mix up core exercises that work from the top down, e.g. sit and press, with exercises from the bottom up, like this one.

Avoid rocking into the position; the movement is subtle, just as the image shows above. Pick a point on the ceiling and then push your feet towards it. The further forward you push your feet, the more challenging the exercise.

Try 8 - 15 slow, controlled reps.

6. Renegade Row

Performed correctly, the core gets a massive workout from this exercise by both stabilising the spine and avoiding rotation.

It is important that you are able to perform a good 60-second ‘plank hold’ before you progress onto this exercise.

Be sure to keep your hips up, don't let them sag, and don't allow your pelvis to rotate. Stay stiff and braced like a plank.

I recommend that those unfamiliar with this exercise perform it using only one kettlebell with the other hand on a bench or box for safety reasons.

Try 6 - 12 reps per side.

=>> Learn the 5 progressions of the Renegade Row​

7. Deck Squat

I really like this kettlebell exercise, but it is very challenging and requires good hip mobility.

There are so many muscles used during this movement, but the abs are specifically activated during the bridge and roll-up part of the movement.

You will actually find that this exercise is easier when using a weight due to the momentum and counterbalance that it generates.

Set yourself the goal of 10 reps.

8. Farmers Carry

This is a very practical movement that conditions the mid back, grip, core, legs, and hips depending on the load used.

When you carry the kettlebell with just one hand, the core muscles have to work very hard to maintain an upright position. You can think of this exercise as a more advanced weighted side plank.

Try walking for 60 seconds on each side. Walk in a circle if space is limited.

=>> Learn more about the Farmers Carry​

Other Kettlebell Ab Exercises

Although these are 8 of my favourite kettlebell exercises for your core and abs, there are many more.

The Kettlebell Swing, Clean, Snatch, Single Leg Deadlift and Pistol Squat are all core intensive.

Your core and abs fundamentally form a bridge between your hips and shoulders, so any exercise that involves bending or extending at the hips will require good core control.

Kettlebell training uses mostly full body movements, so the abs are used in practically all of the exercises; that is one of the great benefits, but it can ultimately be your downfall if your core/abs are not strong enough to deal with the load.

It is for this reason that you should always build up your kettlebell training slowly and allow your core muscles to develop along with everything else.

Want ready-made workouts? See my latest programs here​

Constructing your core workout:

Begin by choosing 2 – 4 of the kettlebell core exercises below:

• Turkish Get Up
• Windmills
• Sit and Press
• Straight Arm Sit
• Hip Thrusters
• Renegade Row
• Deck Squat
• Farmers Carry

Next, put them together into a circuit like this:

1. Turkish Get Up (5 reps on each side)
2. Renegade Row (5 reps on each side)
3. Deck Squat (10 reps)

I’ve included some sample repetition numbers above, but you can alter these depending on your goals. For most people, 5 – 12 reps should be good, or you can stop a 1-3 reps short of failure.

Once you have completed the exercises, you can rest for 60 seconds and then repeat for a total of 2 – 4 circuits.

Remember, if you are adding this circuit to an existing workout, then only perform intense core workouts at the end of your workout. Performing core exercises at the beginning of another workout can over-fatigue your core muscles, leaving your spinal stability weak.

With the above 8 exercises, you should now be able to design lots of your own core-intensive workouts.

Want ready-made core workouts? See my latest kettlebell programs here​

Q. “Greg, can I replace any of the kettlebell exercises with a dumbbell?”

A. Yes, replacing kettlebells with dumbbells is entirely feasible! Swings may require a bit of adjustment due to the different centre of gravity, but they can be done by gripping the weight plate with both hands.

Squats and lunges are possible when holding the dumbbell vertically in a goblet position, while rows, snatches, deadlifts, thrusters, and overhead presses all work well with dumbbells too.

Though it's certainly not always necessary to switch up your routine, changing from kettlebells to dumbbells every once in a while can provide a refreshingly novel challenge - and who doesn't enjoy that?

I hope this helps.

Take care,

Greg

P.S. Want a ready-made workout plan? See my latest programs here​

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