Lying down on a cold, hard floor and putting strain on your neck and back puts a lot of people off training their core, and I don't blame them. Traditional floor-based ab exercises like sit-ups, dead bugs and crunches can feel really uncomfortable on the back, especially after multiple rounds of the same routine.
Thankfully, standing ab workouts exist, and even better, you can add one of the best kettlebells to really ramp things up. Trainer Shaina Faita is behind this five-move, all-standing kettlebell routine, and at the core (if you pardon the pun) of the workout is strengthening what we call the deep core muscles.
When they talk about the deep core muscles, trainers mean the muscles that sit beneath your visible abs and help stabilize your spine, improve posture and keep your body steady during movement.
The mighty kettlebell is perfect for building a stronger core because every lift and swing forces your deep muscles to stabilize your body. Ready to pick up your kettlebell and take a look at the workout?
Watch the five move kettlebell core workout
These are slightly more advanced kettlebell moves, so don’t feel pressured to grab the heaviest weight. Focus on good form first, and if a move feels too tough, it’s perfectly fine to skip it and come back to it later.
- Overhead march x 10 reps per side
- Kettlebell side bend x 10 reps per side
- Kettlebell windmill x 10 reps per side
- Standing oblique rotation x 10 reps
- Kettlebell around the world x 10 reps
Fata recommends doing three to five rounds of the routine. If you get through all five, kudos; that is no small feat. If not, don’t worry. Focus on perfecting your form and really engaging your core, and you will still benefit from each move.
What are the benefits of standing kettlebell workout?
Do you need a kettlebell to get results from a standing abs workout? No, you don’t. There are plenty of equipment-free routines that will work your core effectively. However, adding a kettlebell can take your training to the next level.
First of all, working with the extra weight demands greater core engagement. Research shows that free-weight exercises, like kettlebell moves, activate your abs, obliques and the muscles along the spine more than traditional sit-ups. Even your deep stabilizers get involved because your body has to stay balanced while moving the weight.
One study shows that kettlebell training boosts strength, endurance, explosive power and even posture, which is why many athletes use it to improve performance across different sports. For everyday exercisers, that translates into stronger, more coordinated movements that carry over into real life, whether you're running or lifting shopping bags out of the car.
Additionally, kettlebell exercises are rarely a simple up and down lift. All the swinging, pressing and rotating keep your muscles switched on for longer, which trainers call time under tension. The longer your core has to hold steady, the more it learns to stay strong under pressure.
Follow Tom's Guide on Google News to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button.
More from Tom's Guide
- I added the figure-4 stretch to my mobility routine — here's what happened to my hips and glutes
- No, you don't need the gym — here's the 15-minute wall Pilates routine that builds strength and mobility after 40
- Forget '75 Hard' — TikTok’s new ‘Great Lock-In’ fitness challenge is here, and I asked the experts if it’s worth your time
You must confirm your public display name before commenting
Please logout and then login again, you will then be prompted to enter your display name.
