If you’re tired of how to use kettlebells for abs that can aggravate your lower back, it’s time to try some inventive standing ab workouts. These core-stimulating moves could be just the ticket to sculpting your midsection, according to fitness coach Jessica Duncan.
The kettlebell is an amazing exercise for building abs because it’s a full-body movement that can strengthen the core muscles, explains Duncan. It’s important to start with a lighter weight and build up your strength as you progress through the training.
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Having strong core muscles is essential for reducing risk of injury and improving performance. This is especially true with exercises that involve bending or extending your hips, says Duncan.
Hinge Forward With a Neutral Spin
“Your core muscles will be working hard to keep you balanced in a hinged position,” says Duncan. “So it’s important to have a neutral spine as you do this move.”
Lateral Swing
A great way to work your legs while strengthening the obliques and stabilizing muscles in your low-back, the lateral swing challenges all of the core muscles, says Duncan. Stand with feet shoulder-width apart, holding a heavy kettlebell in one hand. Keeping your legs and the handle of the kettlebell straight and core engaged, hinge forward to grab it with your other hand.
Push Out of the Lunge
From a tall standing position, step your left foot back into a lunge until the knee of your front leg grazes the floor. As your knee approaches the ground, simultaneously pass the kettlebell under the front leg into your right hand. Press back up to complete the movement.