We're going to start off by telling you this: when it comes to getting your six-pack abs, you can do a million planks, Russian twists, and TRX knee tucks, but if you aren't watching what you eat, you won't see results. NASM-certified personal trainer Lacee Lazoff, who specializes in kettlebells, wanted to stress the fact that diet is the most important thing.
To see real tone, she explained, "adding muscle and reducing body fat is the only way to get there." And, sticking to a well-balanced diet is key. Read more on that here.
Kettlebells are, though, one of the best strengthening tools for abs, Lacee said, because they're often racked close to the body, which forces the core to work hard, especially as the weight gets heavy. "Big picture: your core will never stop working when using kettlebells, no matter what the movement," she stated, since most exercises require core stability.
Vincent Metzo, LMT, CSCS, dean of advanced personal training at the Swedish Institute of Health Sciences and the director of education for Kettlebell Concepts in New York City, similarly said that the majority of kettlebell exercises are total-body moves, but are great for training the core. "[The] dynamic nature of kettlebell exercises makes them particularly effective for stabilizing the trunk [aka, core] during movements," he said. Vincent, who also has a master's in exercise physiology and fitness management, added that kettlebells create more inertia than using dumbbells or other weights, meaning they're harder to get moving, so there's more resistance. He and Lacee both agreed on three moves that work your abs:
Ahead, check out how to do these three moves, plus bonus exercises from each trainer and a kettlebell Class FitSugar video at the end. Note: the moves themselves are not a workout. Pick and choose which ones to add to your next sweat session to get that core burning. (We'll have the fire extinguisher ready.)
Lacee noted that you should be choosing the heaviest kettlebell weight possible while maintaining proper form.
Vincent named bottoms-up kettlebell carries as another move that will benefit your core, since you have to keep it engaged the whole time. Lacee suggested trying these suitcase-style. See directions for bottoms-up carries below.
Both trainers named this move as a total-body exercise that requires core stability. Lacee specifically said that the abs "work overtime to support the kettlebell overhead, while moving from the ground to a standing position and back down. If you could only learn one movement with a bell to build core strength, the Turkish get-up is it." Vincent said it requires a great amount of control, as well as force while moving through the positions.
If you need further instructions, check out this video.
Vincent named high-pulls as one of the best kettlebell exercises for "activating the trunk muscles, burning calories, and training dynamic stability." It's important to note that a strong core equals a strong back and helps prevent injury.
You can find an example of single-arm high-pulls here.
Lacee said to use the heaviest possible weight that doesn't compromise your form.
For a challenge, try these front-racked squats Lacee posted on her Instagram, which she said leave her out of breath every time.
This intense kettlebell workout from trainer Yumi Lee will work every part of your body — so get ready to get your sweat on.
Equipment needed: kettlebell (20 pounds or less)