kettlebell workouts for abs and arms

Strength Training/ kettlebell workouts

With all the talk of abs and arms these days, it’s no surprise that many people are looking to add kettlebell workouts to their routine.

What is a kettlebell?


Kettlebells are a type of weightlifting belt that was first used in Russia in the 18th century. They resemble a large metal ball with a handle and can be swung like a pendulum to create resistance against the user’s body.

A kettlebell is a great tool for abdominal and arm workouts because it targets your core muscles and your triceps, biceps, and shoulder muscles.

Kettlebell Workouts

Here are three kettlebell workouts you can do to improve your abs and arms:

1) The kettlebell swing:


This is one of the simplest exercises you can do with a kettlebell. Start by holding the bell with one hand at your side and the other behind your back. Bend your knees slightly and hinge at the hips, so the bell hangs between your legs. Swing the bell up, so it’s level with your chest, then lower it back down. Do 10 repetitions on each side.

2) The kettlebell swing circuit:


To make this exercise more challenging, add some intervals. After completing 10 swings on each side, start by walking forward for 30 seconds before doing another set of 10 swings. Repeat this circuit for 3 sets total.

3) The kettlebell swing reverse crunch:


This swing variation will help you target your obliques. After completing 10 swings on each side, lie down on your back with the kettlebell resting on your stomach. Drive your heels into the ground and curl the ball towards your chest, squeezing your glutes at the top of the lift. Finish by lowering the bell back to the ground. Do 10 repetitions on each side.

4) Turkish Get-Up:


One popular type is the Turkish Get-Up. This workout uses the kettlebell to perform compound exercises that work the abdominals and arm muscles. The exercise sequence starts with a bent-over row with the bell, followed by a bear hug with the bell, then an overhead squat with the bell, and finally a regular squat with the bell. The goal is to perform all these exercises without resting between sets.

Video by Caroline Girvan

4) Russian Twist:


Another common type of kettlebell workout is called the Russian Twist. This 20-second exercise targets the abdominal muscles while also working the arms. Hold a kettlebell in your hand with your palm facing forward and your fingers pointing toward your feet to do this workout.

Bend your knees and Twist to one side, so your torso forms an L-shape. Hold this position for 20 seconds before returning to the starting position. Repeat on the other side.

5) Farmer’s Walk:


And finally, there’s the Farmer’s Walk. This challenging workout uses a kettlebell to perform eight different exercises: swings, squats, deadlifts, front lunges, lateral lunges, hip thrusts, Turkish Get-Ups, and rows.

To do this workout, stand with the kettlebell in your hand with the handle facing forward. Take a big step forward, keeping the hips and shoulders stationary, and lift the bell above your head. Lower it back to the starting position and repeat.

6) The Goblet Squat:


Start by standing with feet hip-width apart and holding a kettlebell at arm’s length in front of you. Squat down until the kettlebell is level with your chest, then press back up to the starting position. Do 10 reps.

7) The Hammer Curl:


Lie facedown on the ground with your palms on the floor next to your shoulders, legs straight out in front of you. Hold a kettlebell in each hand and curl them up towards your shoulders, then lower them back down to the starting position. Do 10 reps on each side.

Video by Obi Vincent

Benefits of doing kettlebell workouts for abs and arms


Kettlebells are a great way to get a toned and muscular abdominal area. They also work your arms and shoulders in addition to your abs. Plus, they’re super versatile, so you can do them at home or the gym.

Here are four reasons to add kettlebell workouts for abs and arms to your routine:

1. Kettlebells tone your abdominal muscles.

2. They work on your arms and shoulders as well.

3. They’re versatile, so you can do them anywhere – at home or the gym.

4. They’re a great way to get a killer ab workout without spending hours in the gym!

5. Increased abdominal strength and endurance.

6. Greater overall muscle strength and development.

7. Improved balance and coordination.

8. Increased flexibility.

9. Better circulation.

10. Increased fat burning.

11. Increased strength and power.

So why not give kettlebells a try as part of your routine? You’ll be amazed at the results!


Conclusion


If you want to tone your abdominal and arm muscles, then kettlebell workouts are a great way. Not only do they offer great abs and arm strength, but they also improve balance, coordination, and flexibility.




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