When it comes to getting a toned stomach and that highly coveted look that is the six pack there is a lot of truth to the old adage that a six pack is made in the kitchen and not the gym.
The reason this saying is so true is that unless you have been eating a healthy diet that has helped you lose fat from your stomach (as well as the rest of your body) you will never have visible abdominal muscles. Sure you might have a six pack or even an eight pack hiding down there but unless your body fat is low enough you or anyone else for that matter will never see it.
Don’t Neglect Weight Training if You Want a Sixer
But even if most of the work towards having visible abs is done on the diet side of things you still need to work those core muscles in order to have abdominals that do become visible when your body fat levels are low enough. It is one thing to be skinny but if the muscles aren’t there they won’t show.
Kettlebell Exercises for Developing a Six Pack
If you read our previous report on why a set of kettlebells is all you need to get in shape at home then you should already be a convert to this effective and dynamic way of training. As these weights are very versatile and can be used for working every part of your body (providing you have a good enough imagination) it should come as no surprise that you can perform a number of ab exercises with a kettlebell. We will now take a look at some of our favourites:
The Windmill
This is a great exercise for working your core mid section which includes the muscles responsible for your six pack.
- Stand with your feet about shoulder width apart with the kettllebell between your feet.
- Bend down from the waist and grip the weight with one hand and lift it above your head so that the arm holding the weight is vertically straight.
- Now touch the inside of your foot with the hand not holding the weight while keeping your legs straight and bending at the waist. Make sure the arm holding the weight remains vertically straight.
- Return the to starting position to complete the rep.
- Make sure you keep your back flat and not bent or rounded at all times and keep your core muscles tensed.
Kettlebell Swings
These are another great weighted ab exercise that are perfect for those who are sick of crunches and traditional floor-based abdominal exercises.
- Stand with your feet shoulder width apart and your toes facing forward.
- Bend your knees slightly and with one weight held in both hands swing it between your legs and then out in front of you so that your arms are horizontal.
- Use your hips and your waist to swing the weight rather than your arms.
- Keep your eyes and head facing forwards and tense your mid section and core muscles to give them a great workout.
- Remember to keep your back flat with no rounded or curvature!
Round the Worlds
These kettlebell ab exercises look easy but they require good hand to eye coordination and quick reflexes so take them slowly the first few times!
- Stand with your feet shoulder width apart and your toes facing forward.
- Hold one weight in both hands and keeping your back straight transfer the weight into one hand.
- Then pass the weight behind your back and transfer it into your other hand.
- Now move the weight in front of you and pass it to your other hand.
- The weight should be moving around you from hand to hand.
- Keep your core muscles tight as well as your glutes as you send the weight around the world.
- After a few rotations change direction without stopping before switching direction again.
Renegade Rows
“Aren’t rows for your back muscles?” I hear you ask. Well in a sense they are but they are give your core a great workout and hit those ab muscles we are trying to develop from a different angle then they might be used to (depending on your current training).
- Get into a push up position but with a kettlebell in each hand between you and the floor.
- Keep your shoulders straight and lift one kettlebell up from the ground keeping your arm close to your side.
- Return the weight to the starting position and do the same with the other arm.
- Do not rotate or twist your torso to ensure your abs get a good workout.
- Keep your back straight from toes to head with no bending or rounding.
If you are yet to pick up a set of kettlebells take a look at our report on the best ‘bells on the market for a great home workout.
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Good article on ab training I never thought of halo s as ab work I just thought it was a great shoulder warm up .