Looking to strengthen your core but tired of the endless long distance running or HITT cardio workouts? The key is to find a perfect medium between doing cardio and weight training. To achieve toned washboard abs, you need to target each area of the abdominal muscles. A great way of targeting this muscle group is by doing kettlebell core workouts.
DISCLAIMER: If уоu have bееn еxреriеnсing bасk раin оr you have аnу pre-existing mеdiсаl соnditiоns, mаkе ѕurе that уоu соnѕult уоur physician firѕt bеfоrе dоing аnу of these exercises.
Russian Kettlebell Swing
Place your feet hip-width apart firmly on the ground. While standing straight, pick up the kettlebell by its handle with the palms of both hands facing your body. Bend your knees just a little and shift your weight so that your hips move push out. Hang the kettlebell between your legs at the same time. Next, push your hips forward with force, all-the-while you swing the kettlebell. It’s important that your glutes are tight when completing this motion. Complete a total of 12 to 15 reps and remember to utilize your hips not your arms when swinging the kettlebell.
Kettlebell Side Crunches
Stand with your feet shoulder width apart and hold the kettlebell in one hand. While keeping your arms to your sides – stretch towards your knee using the hand holding the kettlebell. Ensure that the bend is powered from the waist rather than your shoulders and back.
Get into a plank position while placing two kettlebells directly below your shoulders. Pull one kettlebell towards your chest while squeezing your lats at a controlled pace. Return to your starting position and complete the same exercise with your other hand.
Kettlebell Side Plank Row
Position yourself in a push-up position and your feet placed hip-width apart. Holding the Kettlebell with your left hand, row it towards the left side of your chest while rotating your body into a side plank position. Rotate towards the floor in order to return to your original position
Single-Leg Romanian Deadlift
Begin by standing with feet under your hips, while holding a kettlebell in both hands. Make sure you’re resting your bodyweight on your quads and palms facing the body. Keeping the hips leveled, lower your torso and move the kettlebell towards the ground. Shift all your bodyweight onto your left leg and extend your right leg behind your body. Stop when your chest and right leg are parallel to the ground, then return to your original position. There you have the different core exercises for women’s fitness. Incorporate these workouts two to three times a week for maximum results.