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Get a stronger core with just a kettlebell and these four exercises
Once upon a time, core workouts were about sweating your way to a six-pack, but with the rise in popularity of functional training, the goal has become making everyday movements feel easy and a strong core is an essential part of this. Every time you pick something up, twist or walk, your core is engaged to keep you stable.
“Core strength is important for every aspect of life,” says Jaleel Trotty, a certified trainer for Planet Fitness. “It is the center of everything we do, and not just the center of the body.”
Trotty told me that it is not necessary to lift weights to develop a strong core, but it will speed up your progress and strengthen the area faster than if you were to just rely on your own bodyweight.
I couldn’t agree more. I love kettlebells and already use several of the moves Trotty recommends below when I train my core. The added weight will challenge your balance, and you will have to work harder to keep your movements slow and controlled.
Pick a weight that makes the final few reps of each set challenging, but doesn’t negatively impact your form.
Give it a try and let me know in the comments if you prefer weighted or bodyweight workouts when training your core.
1. Sit-up and press
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Sets: 3 Reps: 10
- Lie on your back with your knees bent and feet flat on the floor, holding a kettlebell by its bell in both hands on your chest.
- Engage your core and, keeping your back straight and neck in a neutral position, raise your torso towards your knees, while lifting the kettlebell above your head.
- Reverse the movements to the start, moving slowly and with control.
“The first thing you do is sit up in bed, so sit-ups are already a part of your day,” says Trotty. “This workout helps to strengthen your core for the many times you get up out of your seat each day.”
2. Russian twist
(Image credit: Jaleel Trotty)
Sets: 3 Reps: 10 each side
- Sit on the floor with your knees bent, holding a kettlebell by the sides of the handle in front of your chest.
- Lean back and lift your feet off the floor (you can make this exercise easier by keeping your feet on the floor).
- Rotate your upper body to the right and touch the kettlebell to the floor by your right hip.
- Return to the start then repeat on the other side. Continue, alternating sides with each rep.
“Russian twists are important for your core flexibility,” says Trotty. “This targets all parts of your abs.”
3. Bicycle crunch
(Image credit: Jaleel Trotty)
Sets: 3 Reps: 10 each side
- Sit on the floor with your knees bent, holding a kettlebell by its bell in both hands on your chest.
- Lean back and lift your feet off the floor.
- Extend your left leg forward and bring your right knee and left shoulder towards one another, keeping the kettlebell steady in front of your chest.
- Extend your right leg and bring your left knee and right shoulder towards one another.
- Continue, alternating sides with each rep.
“Bicycle crunches train your core and also improve hip mobility,” says Trotty.
4. Side bend
(Image credit: Jaleel Trotty)
Sets: 3 Reps: 10 each side
- Stand with your feet shoulder-width apart, holding a kettlebell in your right hand by your side.
- Engage your core and bend from your hips to the right to lower the kettlebell.
- Slowly and with control, return to the start.
- Do all your reps on one side, then swap sides.
Jaleel Trotty
Jaleel Trotty is a former Marine and New York native with a passion for functional strength and nutrition. As a certified personal trainer and certified in nutrition, he has spent the past eight months training clients at Planet Fitness. Trotty specializes in helping people of all ages build strength, mobility and confidence. With a focus on kettlebell training and practical fitness strategies, he empowers clients to live stronger, healthier lives.
