Forget sit-ups — according to a personal trainer, these 5 kettlebell exercises are the secret to building core strength and definition at any age

a strong woman holding a kettlebell — (Image credit: Shutterstock)

When it comes to sculpting a strong and stable core, you’ll probably start with endless crunches and sit-ups, but this isn’t actually the secret to functional full-torso strength. Instead, grabbing a weight and focusing on full-body functional exercises can help target the essential muscles that stabilize the spine.

Core strength is essential at any age, but if you’re looking for a quick workout to build strength, you’ve landed in the right place. Grab one of the best kettlebells and give the following workout, devised by functional fitness coach Jenna Collins, a try.

As a reminder, if you’re currently pregnant or postpartum, a complete beginner, or recovering from an injury, this might not be the right workout for you and your body. Always seek personalized advice from a qualified professional before trying something new.

What is the workout?

All you’ll need for this workout is one heavy kettlebell. Remember, the right weight for you will feel challenging, but not impossible by the final few reps. If at any time you feel the weight is compromising your form, it’s too heavy, so drop down to a lighter weight.

Overhead knee-ups: This exercise is a full-body stability movement. You’ll be building dynamic core anti-rotation as you drive one knee, then the other, up towards your torso. Keep your core tight throughout, thinking about sucking your belly button into your spine, or bracing your midsection, as if you were preparing to be punched.
Overhead crossover crunch: This exercise targets the internal and external obliques as you twist from side to side. Keep your core engaged, and rotate your entire torso to one side, then the other, moving slowly and with control.
Alternating twist and squat: This exercise adds a lower-body squat to a full-body exercise. Once you’ve mastered the move, twisting and lowering the kettlebell to the floor, try to speed up, making this more dynamic.
Oblique overhead reach: For this exercise, think about using your obliques (the muscles that run along the side of your torso) to crunch the weight down and stand back up. At the same time, reach your opposite arm above your head. Complete all of your reps on one side, then switch to the other.
Around the world: This dynamic core stabilization exercise forces your torso to constantly fight the changing momentum and rotational pull of the weight. Think about keeping your core engaged, and avoid letting your hips sway as the weight moves around your body.

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Collins doesn’t share rep recommendations for the exercises, but start with 40 seconds on each exercise, followed by a 20-second rest, and repeat the circuit twice for a 10-minute core workout.

For the oblique overhead reach and the around-the-world, switch the side you’re working on or the direction you’re moving the kettlebell halfway through.

What are the benefits?

While exercises like sit-ups and crunches isolate the outer abdominal muscles, they can put pressure on the lumbar spine as you flex forward. The primary job of the core in your daily life doesn’t involve this flexing movement — think about exercises like carrying a heavy bag of groceries or lifting something heavy from a shelf; you’re using your core, but your core is resisting flexion to protect your spine.

Doing functional exercises like these forces your deep core to work against the weight, building stability that translates to real-world strength. This means you’re less likely to get injured when doing everyday tasks like carrying something heavy.

You’ll also be working all of the elements of your core, including the deep transverse adbominis, the internal and external obliques, the erector spinae, the glutes and the pelvic floor.

Recruiting the entire core cylinder trains you to brace and engage during other physical exercises, plus you’ll burn more calories doing full-body kettlebell moves like these, so if weight loss and sculpting visible abs are your goal, this is the best place to start.

Remember that visible abs are the result of a low body fat percentage, so focus on your diet and overall fitness as well as ab workouts, and strap one of the best fitness trackers to your wrist to keep track of your goals.

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Jane McGuire is Tom's Guide's Fitness Managing Editor, which means she looks after everything fitness-related - from running gear to yoga mats. An avid runner, Jane has tested and reviewed fitness products for the past ten years, so knows what to look for when finding a good running watch or a pair of shorts with pockets big enough for your smartphone.