5 Kettlebell Moves For A Super Strong Core

It’s week 4 — the final week of your Love Your Body series! We hope you’ve been having as much fun as we have, and feel ready to finish strong! Are you in?! 

The kettlebell is one of the best tools for targeting your core because it adds instability to each exercise, thanks to its shape. That means your abs and back work to protect your spine and keep you steady. Plus, when you do moves like overhead or front presses with the kettlebell — like Stef shows you in today’s Kettle Core routine — your midsection has to fire up even more to maintain stability. Add rotations and twists to this workout and you get your abs involved in lots more ways! 

For a mix of the moves Stef uses to scorch your middle, check out a few of our faves below! This week is all about you babe. We can’t wait to celebrate each of accomplishments — check in with us #TIULoveYourBody!

5 Kettlebell Exercises to Torch Your Core

Here’s a look at the ab toning kettlebell moves. Do each one for 3 rounds to really maximize the benefits!

Kettlebell Exercises - Tic Toc

Kettlebell Tic Toc

Begin standing with feet hip-width apart, holding a kettlebell with both hands overhead. Bend at the waist slightly to the right, keeping shoulders and hips squared forward. Then stand back up straight. Bend at the waist slightly to the left, keeping shoulders and hips squared forward. Then stand back up straight. Continue alternating. 
Form tip! Make sure your core is tight and your shoulders don’t roll forward. It doesn’t have to be a big movement, so feel free to keep it small and use those obliques!
Go for 30 seconds. 

Kettlebell Exercises - Wood Chop

Kettlebell Wood Chop

Start standing with feet slightly wider than hip-width apart, holding a kettlebell with both hands. Bring the kettlebell to your left hip as you send your hips down and back into a shallow squat position. Drive through your feet and pivot onto your left toe as you rotate your hips to the right. At the same time, press the weight across your body and overhead on a diagonal, biceps by your ears. Bring the weight back down to your left hip as you hit another shallow squat and repeat.
Form tip! Make sure to rotate through the hips, not your lower back. Also, take a big exhale as you press the weight up to engage your abs and stand tall.
Go for 30 seconds on each side. 

Kettlebell Exercises - Reverse Lunge With Twist

Kettlebell Reverse Lunge + Twist

Begin standing with feet hip-width apart, holding a kettlebell with bold hands at your chest. Step your left foot back into a reverse lunge, both knees bending 90 degrees and back knee hovering slightly off the floor. Hold the lunge while you rotate your upper body toward the right. Then, rotate forward again and stand back up. Repeat, stepping your right foot back and rotating toward the left. Continue alternating.
Form tip! Keep your chest tall and spine straight, rotating through your torso (not that lower back!) to each side.
Go for 30 seconds. 

Kettlebell Exercises - Boat Pose Press

Kettlebell Boat + Alternating Press

Begin sitting, knees bent and feet planted on the floor, holding a kettlebell with both hands at your chest. Lean back slightly to engage your core. Rotate to the left, pressing the kettlebell overhead, biceps by ears. Then, return to center. Repeat, this time rotating to the right, still pressing the kettlebell overhead. Continue alternating.
Form tip! Don’t let your shoulders round or low back arch — think tall posture with chest proud.
Go for 30 seconds. 

Kettlebell Exercises - Boat Pose Pulse

Kettlebell Rock the Boat + Pulse

Begin sitting, knees bent and heels planted on the floor (toes up), holding a kettlebell with both hands at your chest. Lean back slightly to engage your core. Rotate to the right and pulse the kettlebell toward the floor.
Form tip! Maintain a tall posture and exhale as you rotate.
Go for 15 seconds, then switch sides. 

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