2024-10-29 16:00:00
A little anatomical reminder of our abdominal strap
To put it simply, even very simply, the abdominal strap is made up of several muscle groups:
- The rectus abdominis muscle : composed of vertical fibers, it is the most superficial muscle. It is responsible for the flexion of the spine and the straightening movements of the bust.
- The oblique muscles, internal and external : located on the sides of the abdomen, these muscles play an essential role in trunk rotation and lateral stabilization.
- The transverse, the deepest muscle : it wraps around the midsection of the body like a natural belt and plays a key role in spinal stabilization and breathing.
For complete muscle recruitment and effective training, it is essential to use these different muscles in a balanced manner. The work of the transverse, often neglected, is particularly important to strengthen the stability of the trunk.
And what is one of the ideal accessories for mobilizing the entire abdominal muscles? The kettlebell!
Kettlebells to build a toned core
One of the most common mistakes in ab training is limiting yourself to static exercises like planks.
Although these are effective, it is essential to incorporate dynamic movements for complete muscle development. Additionally, to optimally develop your abs, it is crucial to work them through a significant range of motion against adequate resistance.
This is where the kettlebell comes in!
A kettlebell’s center of gravity is located below the handle, requiring your body to work harder to stay stable and balanced. This increased instability further engages the abdominal strap and core, stimulating both deep and superficial muscles, while allowing you to adjust the weight according to your level.
If you find the exercise too easy, it is possible to increase the load, but be careful: heavier weight does not guarantee better results. It is the mastery of the technique that makes the difference for effective strengthening of the abdominals.
Instructions to know before you start!
For effective core strength and well-engaged abs during your kettlebell exercises, it is essential to follow a few key instructions.
- Engage your core as much as possible : suck your navel towards your spine, as if you want to “pull your stomach in”. This activation of the transverse is crucial to stabilize the trunk and protect the lower back.
- Don’t hold your breathing : inhale deeply by engaging your diaphragm and exhale while maintaining the contraction of the abdominals. Breathing is essential to maintain muscular endurance and oxygenation.
- Control your movements : Speed is not the goal. Each exercise must be performed in a controlled manner to avoid muscular compensations and guarantee targeted work.
- Adapt the load : choose a kettlebell weight adapted to your level. It’s best to start lighter to master the technique, then gradually increase the resistance.
By following these guidelines, you will maximize the effectiveness of your exercises while reducing the risk of injury.
8 effective kettlebell core exercises
1/ Le typewriter drag ou kettlebell pull through
- Place yourself in a plank position on your hands. Align your shoulders above your wrists and maintain a nice alignment from the top of your head to your heels with a flat back.
- Move the kettlebell from side to side with one hand. The goal is to keep your hips fixed, toward the ground, and stabilize your body. If you feel your hips starting to rotate, return to the initial position, tighten your core as much as possible and squeeze your glutes.
- If you have difficulty lifting the kettlebell, you can slide it from side to side. Try not to let it go too far, as this will make it difficult to reach it and maintain stable hips.
2/ Les russian twists
- Place yourself in a seated position with your knees bent. Lift your feet slightly off the ground.
- Collect the kettlebell in your hands and tilt your torso slightly backwards, keeping your back in a neutral position.
- From this position, touch the floor with the kettlebell on one side then the other. Remember to keep your back, chest proud, and core engaged throughout the movement.
- Place your heels on the ground if you feel that you are losing quality of execution.
3/ Lying leg raise with two kettlebells
- For this exercise you need two kettlebells. Lie on the floor with the kettlebells close to you. Collect the kettlebells and extend your arms above your shoulders.
- Place your legs straight toward the ceiling, with your lower back in a neutral position. Contract your core. This is your initial position.
- Maintaining this position with your arms straight and stabilizing your shoulders, begin to slowly lower your legs. Take your time. Stop just before you hit the ground. If you feel that your lower back is starting to lift away from your starting position, stop just before doing so.
- If exercising with both legs is too intense, you can do one leg after the other.
- When you’re finished, bring your legs back to the ground first, then your kettlebells for added safety.
4/ The 8 on the ground with kettlebell
- Sit on the floor and grab a kettlebell. Raise your heels and lean your torso back slightly while maintaining a proud chest and straight back.
- From this position, pass the kettlebell under one of your legs from the inside, bring it out from the outside then pass it under the opposite leg in the same direction. This involves performing a figure eight movement. There is no need to lift your leg very high.
- Keep your back straight and your abs engaged.
- If you are a beginner, you can place your heels on the ground and lift your legs alternately.
5/ Le ressurected deadbug
- Lie on your back in an inverted chair position: knees at 90°, feet off the ground, with shins parallel to the floor.
- Hold the kettlebell by the handle, positioning your arms straight above your chest, palms facing each other.
- Contracting your abs as much as possible, slowly lower your right leg toward the floor, without touching the floor with your foot. At the same time, lower your arms towards the back of your head, while maintaining a slight bend in the elbows.
- Stop before the kettlebell hits the ground or your lower back lifts off.
- Slowly bring your right leg back to the starting position and the kettlebell above your chest at the same time.
- Alternate legs with each repetition, controlling the movement and maintaining a neutral spine throughout the exercise.
- Choose a lightweight kettlebell at first to avoid overloading your shoulders and losing core stability. You can gradually increase the load once you have mastered the movement.
6/ The kettlebell swing from hand to hand
- This exercise is performed standing with a single kettlebell.
- Stand with your feet hip-width apart with the kettlebell in one hand.
- Rock your hips back as if you were going to sit, while keeping the weight of the kettlebell close to your body.
- Bring the kettlebell back between your legs, bending your knees slightly.
- Engage your hips, glutes, and hamstrings to propel the kettlebell forward. The movement should be initiated by the power of your hips, not your arms.
- When the kettlebell reaches chest level, transfer it from one hand to the other in a fluid motion. The transition results in activation of the trunk, via cross stabilization from the left hand to the right hand.
- Bring the kettlebell back controlling your movement and be sure to keep the kettlebell in continuous motion.
7/ The one-leg deadlift with kettlebell
- You can use a heavy kettlebell if you have mastered this exercise.
- Stand with your feet hip-width apart and the kettlebell in the hand of your balancing leg. Swing your torso forward from the hips, keeping your back straight and your chest proud.
- Return to the initial position by pushing through the heel, without placing the other foot on the ground and keeping your hips and shoulders facing forward.
- Start again with the same leg.
- To maintain balance, engage the center of the body as much as possible, contract the glutes and fix a straight point in front and then on the ground. This exercise is not easy for those who are not used to working on one leg.
- Perform the movement slowly and in a controlled manner.
- Once you have completed the number of repetitions, switch legs.
8/ Le windmill
- Stand with your feet slightly wider than hip-width apart.
- Grasp a kettlebell in your right hand and extend your right arm overhead. The kettlebell should be placed on the back of your wrist, with your fist pointing toward the sky. Your other arm is at your side.
- Keep your arm locked overhead throughout the exercise and your eyes focused on the kettlebell.
- Bend your left knee (on the opposite side of the kettlebell) slightly, while keeping your right knee straight.
- Push your hips back and slowly tilt your torso toward the floor, following the line of your legs and holding the kettlebell steady above your head. Simultaneously, slide your left hand down your left leg toward your foot. You should feel a stretch in your hamstrings, especially on the right side.
- Stop when your left hand touches your ankle or before you feel any discomfort in your hips.
- Throughout the entire exercise, always keep your eyes focused on the kettlebell. Your core must remain engaged to control the movement. The load should not be too heavy to prevent it from falling on you. Make sure you master the technique and work on the execution.
- Slowly straighten yourself back to the starting position, focusing on the stability of the kettlebell. The arm is still straight and locked.
- Consider changing arms once you have completed your number of repetitions.
3 sessions to incorporate into your training routine
To maximize the benefits of your kettlebell training and effectively work your core, you can incorporate these exercises into your training routine 2 to 3 times a week, leaving at least one day of rest between sessions to allow your muscles to recover. Listen to your body: if you feel excessive fatigue, do not hesitate to adjust the intensity, reduce the load or extend your recovery periods.
Here are three sessions that allow you to integrate these exercises into your training with a focus on stabilization, mobility or strength.
Session 1: center of the body and stabilization
| Exercise | Number of repetitions | Number of series | Recovery time |
| Kettlebell Pull Through | 10-15 | 3 | 60 seconds |
| Russian Twists | 10-15 | 3 | 60 seconds |
| Ressurected Deadbug | 10 | 3 | 60 seconds |
| Kettlebell Swing from hand to hand | 10-15 | 3 | 60 seconds |
Session 2: strength and endurance
| Exercise | Number of repetitions | Number of series | Recovery time |
| Lying Leg Raise with Kettlebells | 10-15 | 3 | 60 seconds |
| 8 on Floor with Kettlebell | 10-15 | 3 | 60 seconds |
| Single Leg Deadlift with Kettlebell | 8-10 (on each leg) | 3 | / (alternating right and left) |
| Windmill | 8-10 (each side) | 3 | / (alternating right and left) |
Session 3: mobility and coordination
| Exercise | Number of repetitions | Number of series | Recovery time |
| Typewriter Drag (Kettlebell Pull Through) | 10-15 | 3 | 60 seconds |
| Russian Twists | 10-15 | 3 | 60 seconds |
| Kettlebell Swing from hand to hand | 10-15 | 3 | 60 seconds |
| Windmill | 8-10 (each side) | 3 | / (alternating right and left) |
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