Adding resistance to your abdominal exercises increases the number of calories you burn and in turn will help chisel your waistline. You can add kettlebells to nearly all ab exercises.
It is very important to use heavy enough weight on your kettlebells so you are challenged and your heart rate goes up, but don’t go so
1. Sit-ups with kettle bells – one arm at a time
Start this move by lying on your back with the kettle bell in one hand at a time. Pull yourself into a sit up while holding the kettlebell in that hand keeping your arm straight the entire time.
You will feel a significant pull on your oblique muscles.
Try to complete ten sit-ups on each side three times.
2. Kettlebell twist
Sit on the floor with your knees bent and cradle the kettlebell with your hands near the bottom of the handle.
Pull yourself into a slight sit up or crunch position. Hold that position and twist your waist from side to side letting the kettlebell touch the floor on each side.
40 reps on each side should give you a decent burn here.
3. Turkish get up
Lie on your back with your legs out straight and your kettlebell held tight to your chest. Move the kettlebell to your right hand and hold it straight in the air above your head. Bend your right knee.
Put your left hand down and use it to push yourself up onto your right knee. Keep the kettlebell straight above your head still with your arms straight.
Slowly stand up and then lower yourself back down the same way you came back up. Hold the kettlebell straight over your head through the entire exercise.
Repeat this movement five times on the same side and then switch to your left side.
This exercise works your entire abdominal area as well as your upper and lower body.
This is a very advanced move, so use a fairly light kettlebell. Ten to 15 lbs. is a good place to start.
4. Decline sit up and chest press with kettlebell
Use an incline bench at your gym or create an incline with towels or pillow. Grip your kettlebell behind your head with your arms straight.
As you pull yourself into a sit up, keep your kettlebell near your chest. Once you start to lower yourself back down, do five chest presses with the kettlebell, keeping your abdominals tight.
Since this move is also advanced, try to do three sets of 10.
5. Leg raises with kettlebell
Hold a kettle bell close to your chest with both hands while lying flat on your back on the floor.
Slightly raise your chest so you can feel your abdominal muscles contracting. While you are holding this position, raise your legs to an “L” position and then slowly lower them until they are only a few inches off the ground. Hold the position and then rest.
Try to complete three sets of 10 for best results.
6. Floor wipers with kettlebells
While lying on your back, raise your legs into another “L” position. Holding a kettlebell straight above your chest, keep your arms straight and rotate your legs, keeping them together. Lower your legs all the way to the floor on both sides so you seem to be wiping the floor with them.
Try to complete three rounds of 10 on each side.
7. Straight leg crunches with kettlebell
For this exercise you need one kettlebell that weighs between 10 and 20 pounds.
Lie on your back and put your legs back into the “L” position. Hold the kettlebell straight up and pull yourself into crunch and try to reach for your toes with the kettlebell.
To add more difficulty to this move, slightly raise your hips off the floor during each rep.
Try to do three sets of 20 for best results.
Constantly challenge yourself by using heavier weights every few weeks on these exercises and keep your abdominal muscles guessing.