Womens Day Blog

Core Exercise To Be Fit

Image default
Fitness

Core Exercise To Be Fit

core

Six practical core exercises with kettle bells

4 minutes

If you’re looking for new aerobics to add to your dull, be sure to consider the Russian kettle bells. Here we show you some activities that you can use to strengthen your core. Six practical core exercises with a kettle bell are used mainly in Cross Fit but are more versatile; we can adapt them to all routines. The best body exercises with kettle bells Tired of doing “normal” setups but still wanting a toned stomach? Let’s face it, who doesn’t? The decent news is that there are numerous changed core exercises you can do with the help of kettle bells that will work your abs and allow you to innovate your routine.

1. Rock the kettle bells with both hands

This exercise is one of the most inclusive because you will also strengthen your arms, shoulders, back, and legs in addition to working your abs. To do this exercise, stand upright with the kettle bells in front of you, open your legs slightly, and bend your knees.

Once in this position, grab the kettle bell and swing it back between your legs for an impulse. The basic idea is to raise your arms without bending them while stretching your legs. It is a constant and harmonious movement in which the abdomen acts as a “stabilizer”.

core exercises with kettle bells

2. Side sit ups with kettle bells

Sit on the mat with your knees twisted. Try to keep your torso perpendicular to the floor and as close to your knees as possible. Then take the kettle bell in front of your legs with both hands. Next, rotate your upper body to your sides, accompanied by the weight of the kettle bell.

A second exercise that you can do from the same position is to lift and swing the kettlebell with your arms and torso to the right, your hips and legs to the left, and vice versa. In this exercise, you cannot touch the ground with your feet at all!

Core exercises with kettle bells

3. Lateral depressions

This exercise is one of the most complex core exercises as it requires not only strength but also balance and coordination. We recommend starting with a light kettle bell, and then, when you’re comfortable, you can start with a heavier one.

Stand up, take the kettle bell with your right hand, and slightly open your legs. Next, lift the kettle bell with your arm as far as possible and stretch it vigorously; it is essential to lift the weight above your head.

Then extend your left arm to the side and then start lowering your torso so that you can touch your left leg with your left hand. This way, you will be training your lateral core. Switch sides after 15 repetitions.

4. Planks with weight

You have probably heard of one of the most successful exercises of recent times: the plank. This time, you’ll use two kettle bells to complicate things a little.

Place the kettle bells shoulder-width apart and hold them in each hand. Next, get into a plank position, straighten your legs, and support yourself with your tiptoe. Your other support points will be your hands on the kettlebells.

If this seems too easy, you can make it complicated: lift the weight with your right hand and shift your body weight slightly to the left. Next, count to 3 and lower the barbell; then repeat on the other side.

Push-ups with kettlebells

5. Circular movements

In theory, this is one of the most straightforward core exercises you can do. However, once you start practising it, you will quickly realize that it will take a lot of strength and focus on doing it.

While standing upright with your legs slightly apart, take the kettlebell with your right hand; swing your arm around your back and put the weight on your left hand behind your back.

The idea is to do this exercise once in front of you and then behind you. It will be best to don’t move anything other than your arms throughout the movement. Change direction after ten passes.

Training with kettlebells

6. Situps with a kettlebell

Core exercises also include situps, but this time you use the kettle bells. Lay on your back with your legs straight and your back on the floor. Hold the kettle bell with both hands and lift it above your head.

Situps with a kettlebell

Then curve your knees and place your feet on the floor. Next, elevate your torso and lift your shoulder blades off the floor. Should you bend your arms at no point, as they should always be pointing towards the ceiling? Another similar exercise is to hold the kettlebell at chest level and “guide” it over your legs as you lift your upper body.

Users also Read

Leave a Comment