The Definitive Kettlebell Ab and Core Workout Guide

Kettlebells are one of the most versatile tools in the gym — and they’re fantastic for sculpting a powerful core. Unlike traditional crunches or sit-ups, kettlebell ab exercises challenge your stability, coordination, and core engagement through dynamic movement and loaded resistance.

Whether you're chasing six-pack abs or looking to bulletproof your midsection for lifting and sport, these are the best kettlebell ab exercises to add to your routine.

1. Kettlebell Russian Twists

What it works: Obliques, rectus abdominis, transverse abdominis

How to do it:

• Sit on the floor with knees bent, feet slightly elevated or on the ground.

• Hold the kettlebell with both hands in front of your chest.

• Lean back slightly, keeping the spine straight.

• Rotate your torso left to right, tapping the kettlebell beside your hips.

Illustration idea: Person seated with feet off the floor, mid-twist with the kettlebell crossing the body.

2. Kettlebell Windmills

What it works: Obliques, glutes, shoulders, spinal stabilisers

How to do it:

• Stand with feet shoulder-width apart, holding the kettlebell overhead with one hand.

• Rotate your feet slightly away from the kettlebell.

• Keeping your arm locked out, slowly hinge at the hips and lower your opposite hand down your leg.

• Keep your eyes on the kettlebell throughout.

Illustration idea: Side profile with one arm holding the kettlebell overhead, torso bent sideways with other hand reaching toward the foot.

3. Kettlebell Turkish Get-Up

What it works: Full-body, especially the core, shoulders, and hips

How to do it:

• Lie flat holding a kettlebell straight up with one arm.

• Bend the same-side knee, plant the foot, and push into the floor to rise to a seated position.

• Continue rising through a lunge into a standing position — all while keeping the kettlebell overhead.

Illustration idea: A 3-step frame showing the lying, seated, and standing positions of the movement.

4. Kettlebell Renegade Rows

What it works: Core, back, arms, anti-rotational strength

How to do it:

• Start in a push-up position with a kettlebell in each hand.

• Row one kettlebell to your waist while keeping hips square and abs tight.

• Lower and repeat on the other side.

Illustration idea: Top-down view with one arm rowing a kettlebell while the other stabilizes.

5. Kettlebell Deadbug

What it works: Deep core muscles, coordination

How to do it:

• Lie on your back with arms extended holding a kettlebell, legs bent 90°.

• Slowly extend one leg and the opposite arm (while holding the kettlebell with both hands) without letting your back arch.

• Return and alternate sides.

Illustration idea: Overhead view of person on the floor with one leg and opposite arm extended.

6. Kettlebell Sit-Up and Press

What it works: Upper abs, lower abs, shoulders

How to do it:

• Lie down holding the kettlebell to your chest.

• Perform a sit-up, and at the top, press the kettlebell overhead.

• Lower with control and repeat.

Illustration idea: Two-frame image showing the kettlebell at the chest and then pressed overhead during the sit-up.

7. Kettlebell Halo

What it works: Obliques, shoulders, upper back

How to do it:

• Stand with feet shoulder-width apart, hold the kettlebell upside down (horns up).

• Circle it around your head in one direction, keeping the core tight.

• Reverse direction.

Bonus Tip: Focus on Form and Stability

Kettlebell ab exercises often engage the entire body. Keep your movements slow and controlled, especially during rotational or overhead movements. Start light and gradually increase weight as your core strength improves.

Ready to Train?

Try this sample kettlebell ab circuit:

• Russian Twists – 3 sets of 20 reps (10 per side)

• Windmills – 3 sets of 8 per side

• Turkish Get-Up – 3 sets of 3 per side

• Renegade Rows – 3 sets of 10 per side

• Deadbugs – 3 sets of 12 per side

• Sit-Up and Press – 3 sets of 12 reps

• Halos – 3 sets of 10 reps per direction