Crossfit Kettlebell Exercises for Abs

Crossfit Kettlebell Exercises for Abs

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Get sculpted abs with Crossfit kettlebell exercises.

Crossfit is a strenuous, military-style aerobic and strength workout all in one. Kettlebells are slightly easier to maneuver than dumbbells or barbells because of their bell shape. Combined, the two are a highly effective way to create a lean, muscular, and sculpted body in a relatively short amount of time. Before embarking on any exercise program, however, you should always obtain the approval of your physician.

Kettlebell Crunch

The kettlebell crunch works your rectus abdominis, the central underlying abdominal muscle. The motion is almost identical to a regular crunch, but with the added weight and resistance of the kettlebell. First, lie on your back with your knees bent and feet flat on floor. Place both of your hands on the handles of the kettlebell for stability, and then hold the kettlebell just slightly over your upper chest. Then lift your head and shoulders off the floor while keeping your knees bent and feet flat on floor. While maintaining alignment of your head and shoulders, lower them to the floor.

Kettlebell Russian Twist

The kettlebell Russian twist works your oblique abdominal muscles, or the muscles that run along the side of your rectus abdominis. First, sit on the floor with a kettlebell to the side of your hips. Then, bend your knees and keep your legs together with your feet on the floor. Your back should be straight with your chest lifted up. Pick up the kettlebell by the handles and raise it to chest height. Quickly twist from side-to-side. Your entire head and torso rotate while legs stay still. Lift your feet to knee level to modify the exercise and make it more difficult.

Kettlebell Side Bend

The kettlebell side bend also works the obliques. Because the side bend is a lateral motion, it is easier to use two kettlebells, but you could do 10 reps on one side and then alternate if you only have one kettlebell. First, stand upright with your kettlebells by your side and your arms extended down. Bend sideways to the right until your kettlebell touches just below your knee, and then straighten to your original position. Repeat on the left side. It's important to keep your head, neck, and spine in alignment to avoid the risk of injury.

Kettlebell Swing

The kettlebell swing is an advanced movement that utilizes the abdominals along with muscles in the back, legs and arms. Begin in a squat position with your knees behind your forward-facing feet. Hold the kettlebell with both hands on the handles. Next, use the force of your legs to straighten while swinging your arms to shoulder height. Lower immediately. The movement is fluid and relies heavily on momentum.