Kettlebell Core Exercises That Build Strength Beyond Just Abs

Move aside, crunches.

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No offense to sit-ups, planks, and hollow holds, but basic core exercises can feel drab day after day. They work the abdominals, but if you’re looking for stronger, sculpted abs, let me introduce you to a secret weapon: the kettlebell. I'm talking about kettlebell core exercises, specifically.

First things first: “A kettlebell is a cast-iron ball with a handle attached to the top, and due to its offset load and center of gravity, the kettlebell is used to train power, endurance, speed, and strength,” says Lauren Kanski, CPT, creator of the Body & Bell program on the Ladder app and a WH advisor. “It’s a very ballistic style of training, but in my opinion, it’s elite if you’re strapped for time and/or financial investment.”

The kettlebell also adds a fresh spin on core workouts because it uses your *entire* body, says Kanski. “Many people don’t understand that full-body complex movements are the best options to train the core compared to core-centric exercises,” she explains. And based on the pure versatility of a kettlebell, they allow for a well-rounded workout to build power, strength, and endurance in the various movement patterns, all while sculpting your core, she adds.

Meet the expert: Lauren Kanski, CPT, is the creator of the Body & Bell program on the Ladder app and a WH advisor.

Another perk? Whether you’re a fitness enthusiast or beginner, kettlebell exercises are effective for anyone and everyone, stresses Kanski. These moves are easy to adapt to your goals and level by changing up the load, speed, time under tension, isolation, and tempo. (FYI: Here's how to avoid common kettlebell training mistakes.)

As for how often you should do kettlebell exercises, Kanski recommends four to five days a week for optimal results. “The best part about the kettlebells is all the goals go hand in hand,” she explains. “You get leaner, stronger, and more athletic as you spend time learning the skills.” (Here! For! It!)

For a killer total-body workout, keep scrolling for Kanski's picks for kettlebell core exercises.

Instructions: Pick one lower-body move, one upper-body move, and either a windmill or Turkish get up. Do 3 sets of 10 reps for each of the upper and lower body exercises, and 2 sets of 3 reps for the windmill or Turkish get up.

Pro tip: Focus on your breath. “Inhale as you move the load toward the floor or brace to lift and exhale as you move the load away from the floor,” Kanski says. “It applies to all main lifts, swings, cleans, and snatches because breathing controls the core engagement.”

Why it rocks: Get ready for a total-body torcher because this move works your upper-body, lower-body, and abs, says Kanski. Your core also works extra hard to stabilize your trunk as you squat up and down.

How to:

Why it rocks: This an awesome full-body exercise with an upper-body focus, says Kanski. You’ll also work your anti-rotational core which is key for stabilizing your lower back and preventing your hips from rocking side to side, she adds.

How to:

Why it rocks: Not only is this an awesome move for better balance, but you’ll feel it in your hamstrings and glutes, says Kanski. It’s also a functional movement for walking and running gait strength, she adds.

How to:

Why it rocks: This move takes your legs out of the equation and forces you to work your hips, core, and upper body, says Kanski. You’ll also notice your triceps engage as you extend the kettlebell overhead, she adds.

How to:

Why it rocks: This move works your frontal plane, which is key for injury prevention, says Kanski. It also targets your inner thighs which are necessary for stabilizing your core.

How to:

Why it rocks: This is a hip dominant movement that works your rotational core, says Kanski. You’ll also engage your obliques as you rotate and stabilize the kettlebell overhead.

How to:

Why it rocks: This advanced move packs a punch and works your rotational core, hip strength, grip strength, and upper and lower body, says Kanski. It’s also great for promoting overhead mobility and stability, she adds.

How to:

Why it rocks: Not only will you feel a burn in your upper and lower body, but this is an “elite” core move since it works your anti-rotational core and builds power in your legs, says Kanski. It’s a win-win.

How to:

Why it rocks: This move is key for stabilizing your abs and promoting 360-degree core strength, as well as improving the range of motion in your shoulder joints, says Kanski. Hello, shoulder mobility!

How to:

Why it rocks: It might look simple, but this move is a full-body exercise that hits the upper and lower body, in addition to your core, says Kanski. It’ll also target the smaller stabilizing muscles as you stay tall and fight the urge to rotate toward the side holding the kettlebell, she adds.

How to:

For more of our favorite kettlebells, check WH's best kettlebell guide.

Andi Breitowich is a Chicago-based writer and graduate student at Northwestern Medill. She’s a mass consumer of social media and cares about women’s rights, holistic wellness, and non-stigmatizing reproductive care. As a former collegiate pole vaulter, she has a love for all things fitness and is currently obsessed with Peloton Tread workouts and hot yoga.

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