5-Minute Kettlebell Ab Workout (No Repeats)
Want to build a strong, defined core at home? This kettlebell ab workout is for you! This quick and effective home workout combines 5 of the best kettlebell exercises to build your core in an engaging, no-repeats format. It’s a quick, intense workout that’ll build muscle throughout your entire core, hitting your upper abs, lower abs, obliques, lower back and even your glutes.
You know how much we both love a good core workout here at NML! You’ve enjoyed my past routines like Standing Abs, Core Exercises with Weights and Weighted Abs, which all used a dumbbell to amp up traditional ab movements. Today, I’m excited to challenge your core in a whole new way using a kettlebell.
In my opinion, kettlebells are one of the best tools for building really deep core strength. It’s no wonder that kettlebell training has recently gone viral, with many people challenging themselves to complete 100 kettlebell swings a day.
While kettlebell swings can definitely get your heart rate up and provide an excellent cardiovascular workout, kettlebells are incredibly versatile tools for strength training as well. They’re great for building muscle, improving power and enhancing overall fitness, not just cardio endurance. Many exercises, especially those targeting the core, are about controlled strength and stability rather than just high reps for cardio.
Keep in mind that performing 100 kettlebell swings a day can do a lot for your body, but it’s important to approach it safely and with proper form. If done correctly, 100 swings daily can: improve cardiovascular endurance, increase power and explosiveness, strengthen your glutes and hamstrings and build core stability.
Kettlebell workouts often involve dynamic and unilateral movements, meaning you’re frequently working one side of your body at a time and moving through various planes of motion. This constant shifting and stabilizing forces your core muscles to engage and control the movement, leading to improvements in core strength, balance and coordination.
Today’s kettlebell core workout, for example, includes functional movements like twists, rotations, pulls and presses. When you perform these exercises with proper form, you’re not just getting stronger; you’re actually increasing your body’s load tolerance and reducing your risk of injury.
These exercises target all your abdominal muscles – your rectus abdominis (“six-pack” abs), obliques and transverse abdominis (TVA). They also strengthen your core in an extremely practical way, supporting your body through daily movement patterns like carrying groceries or picking up your kids!
Workout Details
Get ready to build a strong core! These 5 kettlebell ab exercises are designed to build strength and define your midsection.
While 5 minutes might seem short, the intensity and functional nature of kettlebell exercises mean you can get a lot done in a short amount of time. The key is consistent effort and proper form. Even a quick 5-minute workout can activate and strengthen your core muscles significantly, especially when done regularly.
Add this kettlebell and abs workout to your weekly workout routine 1-2 times a week to build muscle and improve endurance. Modifications are offered throughout, making this a great workout for pregnancy, beginners and advanced athletes – especially runners – who want to build strong abs in just 5 minutes.
Workout Equipment:
Single Kettlebell or Single Dumbbell. For beginners, I recommend starting lighter than you might think. An 18 lb kettlebell is a great starting point for women. For reference, I’m using a 25 lb kettlebell for this workout and Rachel is using a 15 lb dumbbell. I recommend a cast iron kettlebell with a smooth, comfortable handle.
Workout Instructions:
Follow along with the guided full video: 5-Minute Kettlebell Abs, led by me — your certified personal trainer, Lindsey Bomgren.
Your Workout Looks Like This:
- 5 Kettlebell Ab Exercises
- Timed Intervals (40 seconds of work, 20 seconds of rest)
- Repeat All 5 Moves x1 Set (No Repeats)
Workout Outline
1. Around The World, Clean and Uneven March
Targets: Deep transverse abdominals, obliques, lower abs, upper abs, biceps, hips and glutes.
How to Do an Around-the-World, Clean and Uneven March
- Start standing with your feet hip-width apart, shoulders stacked over hips and pelvis slightly tucked to engage the core.
- Hold a kettlebell by the handle in your right hand outside of your right hip. Keep your core muscles tight, aiming to keep your upper body as still as possible.
- Pass the kettlebell behind your body, transferring it to your left hand as it passes behind your back.
- Holding the kettlebell in your left hand, “clean” it across your body, bringing your right arm up to help catch the kettlebell at your right shoulder.
- Hold the kettlebell at shoulder height as you perform an uneven march, driving your left knee up so that your left thigh is parallel to the ground.
- Reverse the movement, keeping the kettlebell in your left hand as you return your left leg to the ground. Bring the kettlebell down towards your left hip.
- Pass the kettlebell behind your back, transferring it from your left hand to your right hand midway behind your back.
- “Clean” the kettlebell up across your body, bringing your left arm up to catch it at your left shoulder.
- Hold the kettlebell at shoulder height as you drive your right leg up, performing an uneven march on the right side of the body.
Modification: Omit transferring the dumbbell behind your back. Perform an alternating kettlebell clean and uneven march.
2. Plank, Bear Crawl Hold and Kettlebell Pull Through
Targets: The deep transversus abdominis muscles, oblique muscles, legs, hips, back and shoulders.
How to Do a Plank, Bear Crawl Hold and Kettlebell Pull Through
- Start in a high plank position with your shoulders stacked over your wrists and your core engaged. Place the kettlebell on the ground just outside of your right hip.
- Bracing your core to keep your body as stable as possible, reach your left hand across your body to grab the kettlebell handle and pull it across the floor. The kettlebell should land just outside of your left hip.
- Return your left hand to the floor, then step your feet in to find a bear crawl position. Your knees are bent at a 90-degree angle and are hovering off the mat. Keep your back flat by engaging your core.
- Perform 2 kettlebell pull throughs, first reaching your right hand across your body to drag the kettlebell outside of the right hip. Replant your right hand on the floor and reach your left hand across your body to drag the kettlebell outside of the left hip.
- Place both hands on the floor as you step back into a high plank, returning to the starting position.
Modification: If holding a plank hurts your wrists, perform alternating bird dog pulls. Maintain a tabletop position with both knees resting on the floor. Alternate kicking each leg back as you pull the weight side to side. (Kicking the leg opposite of the arm that’s performing the pull-through.)
3. Kettlebell Leg Lift and Crunch
Targets: Upper abs, lower abs, obliques, hips and triceps.
How to Do a Kettlebell Leg Lift and Crunch
- Start in a seated position with your hands planted on the floor behind your hips and your legs extended long. Place the kettlebell on the floor in front of you near your ankles.
- Bend your elbows as you lean back, engaging your core. The further you lean back, the more difficult this exercise will be.
- Place both feet to the left of your kettlebell, then float your heels off the ground. Keep your legs straight, slight bend in the knees.
- Lift your legs in an arc over the kettlebell, bringing them to float above the ground on the right side of the kettlebell.
- Pull your knees in towards your chest, performing a crunch before straightening them to hover on the right of the kettlebell.
- Reverse the movement and lift your legs back over the kettlebell, feet landing on the left side of the kettlebell.
- Pull your knees in towards your chest, performing another crunch.
Modification: Omit the crunch. Lift a leg over the kettlebell at a time, resting the other on the ground for stability.
4. Overhead Pull and Glute Bridge March
Targets: Gluteus maximus, gluteus medius, hips, hamstrings, back and core.
How to Do an Overhead Pull and Glute Bridge March
- Lie flat on the floor on your back with your knees bent at 90 degrees and your feet flat on the floor. Hold the kettlebell by the horns between your hands, elbows slightly bent, hands shoulder-width apart and palms facing in.
- Press through the heels to raise your hips off the ground. This is a glute bridge. As you lift your hips, press the kettlebell straight overhead, wrists are in line with your shoulders.
- Hold this glute bridge position, then slowly lower the kettlebell overhead towards the ground. Keep your arms straight, maintaining a slight bend in your elbows.
- Engage your lats to pull the kettlebell back towards your chest. As you raise the kettlebell, balance on your left foot and drive your right knee towards your hands. Your right knee should meet the kettlebell when it’s stacked over your shoulders.
- Lower the kettlebell overhead towards the ground, returning your right foot to the floor.
- Continue this pattern and switch sides, alternating the knee that drives up with each overhead pull.
Modification: Omit the overhead pull and hold the kettlebell directly over your chest as you perform a glute bridge march.
5. Kettlebell Chest Press and Hollow Rock Knee Tucks
Targets: Upper abs, lower abs, obliques, transverse abdomen, hip flexors, triceps and chest.
How to Do a Kettlebell Chest Press and Hollow Rock Knee Tuck
- Lie on your back, knees bent at 90 degrees and stacked over hips. Hold a kettlebell in both hands by the horns at your chest.
- Inhale to brace your core, pressing your lower back into the mat. Straighten your legs, kicking your heels out away from your body. The closer your heels are to the ground, the more difficult this exercise will be.
- Lift your head and shoulders slightly off the mat, finding a hollow rock hold position.
- Hold this hollow rock position as you exhale, pressing the kettlebell straight overhead. Keep your wrists stacked over your shoulders as you perform this chest press.
- Hold the kettlebell high, then pull your knees in, performing a knee tuck.
- Exhale to straighten your legs, kicking your toes away from your body.
- Inhale as you lower the kettlebell towards your chest, returning to the starting position.
- Continue this pattern, alternating a kettlebell chest press with a hollow rock knee tuck.
Modification: Keep your knees bent at 90 degrees rather than extending them into a hollow rock hold. Option to tap one or both toes towards the mat rather than performing the knee tuck.
FAQs
How do I begin kettlebell training?
To begin kettlebell training, choose an appropriate weight and focus on good form during basic movements. Some of the best kettlebell exercises to start with are kettlebell swings, goblet squats and kettlebell halos. Work on proper breathing and core engagement. Kettlebell exercises are often very dynamic, so it’s important to practice good form to avoid injury.
What are the basics of using kettlebells safely?
The basics of using kettlebells safely are focusing on form and choosing the correct weight. Kettlebell exercises are dynamic and often engage multiple muscle groups at once. You should begin with a manageable weight that allows you to work on proper form. Listen to your body and adjust the weight you’re using as needed. Keep in mind that the power you generate during kettlebell exercises comes from your core and your hip hinge (not lifting with your arms). Focus on core engagement, lower-body strength and controlled movements, not momentum.
Can kettlebell ab workouts help you get visible abdominal muscles?
Yes, an ab workout with a kettlebell can help you get visible abdominal muscles. These exercises engage your abdominal muscles in a functional way, forcing them to stabilize your entire body through dynamic movements, which builds core strength and definition.
That said, visible abs also come down to what you eat. To really make those muscles visible, you’ll need to combine your kettlebell workouts with a high-protein, nutrient-dense diet to reduce body fat.
What is the best kettlebell exercise for belly fat?
The kettlebell swing is one of the best kettlebell exercises for targeting belly fat. It’s a powerful, compound exercise that targets multiple muscle groups at once, including the abs and core. Kettlebell swings burn calories and build muscle, which can help reduce belly fat. Kettlebell windmills, sit-ups, russian twists and Turkish get-ups are also great for targeting the abs and core.
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