Kettlebell Core Workout for a Stronger Midsection

One way to engage and strengthen your core can be by lifting weights and pairing it with proper breathing techniques. "All major lifts are a core exercise," said Joanna Castro, NASM-CPT coach at Body Space Fitness in New York City.

Check out the kettlebell core workout below, with eight moves to exercise your core and make it stronger for better balance and stability.

The Kettlebell Core Workout

This workout includes the following kettlebell exercises:

• Farmer's march
• Goblet high hold
• Goblet squat
• Archer row
• Single-arm suitcase deadlift
• Ipsilateral dead bug (alternating)
• Hollow body hold

Depending on the moves, you'll work the muscles in your arms, back, calves, core, glutes, hamstrings, and quads. These exercises also incorporate a vertical plank—similar to a regular plank, but standing up—which is maintained throughout each move that you'll do for 30 to 45 seconds.

How To Do a Vertical Plank

A vertical plank is the starting point for all of these core-busting exercises.

1. Start by standing tall, driving your feet into the ground but keeping your knees soft.
2. Tuck your butt under slightly by pulling your belly button toward your spine and squeezing your glutes.
3. Make two fists down by your sides.
4. Take big inhales through your nose and exhales through your mouth in this position, engaging the entire body, especially the abs.

Get a peek at some kettlebell core exercises below.

1. Farmer's March

1. Start standing with your feet hip-width apart and a kettlebell or dumbbell in your left hand, held slightly away from the body.
2. Hold your right hand in a fist either at your shoulder, out to the side, or down by your side (whatever is most comfortable for you) to create tension on that side.
3. Engage the abs and maintain a tall posture, shoulders over hips over ankles (think about your vertical plank).
4. Then, drive your left knee toward your chest, squeezing your right butt cheek.
5. Step your left foot back down and repeat with your right knee.

Continue alternating for 30 to 45 seconds. Then switch the weight to your right hand and repeat.

2. Goblet High Hold

1. Start standing with your feet hip-width apart and your knees soft.
2. Hold a kettlebell or dumbbell with both hands and raise your elbows in front of you, in line with your shoulders and parallel to the ground.
3. Keep your shoulders down away from your ears.

Hold for 30 to 45 seconds, breathing deep. Think about the vertical plank as you hold, ensuring the core is engaged the entire time.

3. Goblet Squat

1. Start standing with your feet slightly wider than hip-width apart.
2. Hold a kettlebell or dumbbell with both hands at chest height, with elbows bent and in line with your shoulders.
3. Pull your shoulders down away from your ears.
4. Inhale as you lower your hips and back into a squat like you're reaching for a seat. Avoid buckling your knees inward.
5. Then, exhale and drive the ground away to stand back up with your abs engaged and your back flat.

Repeat for 30 to 45 seconds.

4. Archer Row

1. Start standing with your left leg back, holding a kettlebell or dumbbell in your left hand.
2. Hinge forward at your waist, resting your right forearm on your right thigh and letting your left arm hang straight down.
3. Engage your abs and keep your back flat.
4. Then, row your left elbow back, bringing the weight to your rib cage.
5. Straighten your arm back down.

Keep your shoulders down away from your ears the entire time. Repeat for 30 to 45 seconds, then switch sides.

5. Single-Arm Suitcase Deadlift

1. Start standing, feet hip-width apart, holding a kettlebell or dumbbell in your right hand, down by your side (don't let the weight touch your body).
2. Create tension in your other arm, either holding it out to the side at shoulder height or straight down in front of you.
3. Inhale as you hinge forward at the hips with your knees bent, sending your hips straight back and keeping your chest parallel to the ground.
4. Come back to standing.

Repeat for 30 to 45 seconds, then switch sides.

6. Strict Press

1. Start standing, feet hip-width apart.
2. Hold a kettlebell or dumbbell in your right hand at shoulder height.
3. Make a fist with your left hand and extend it to the side.
4. Exhale to press the weight overhead, keeping your heels under your hips, feet planted, and abs engaged.
5. Then, lower the weight back to shoulder height, keeping your elbow in front of you.

Repeat for 30 to 45 seconds, then switch sides.

7. Ipsilateral Dead Bug (Alternating)

1. Lie on your back, both knees bent with feet lifted and flexed, knees over hips, and shins parallel to the ground.
2. Extend your arms straight up, wrists over your shoulders.
3. Engage your abs to ensure no space between your lower back and the ground.
4. Inhale to extend your right arm behind you and your right leg toward the floor.
5. Keep your left knee bent over your hip and your left arm straight up.
6. Exhale to return to the starting position.

Then repeat on the other side and continue alternating for 30 to 45 seconds.

8. Hollow Body Hold

1. Lie on your back.
2. Engage your abs to lift your head, shoulders, arms, and legs off the ground, keeping your arms down by your sides and your legs straight out, feet flexed.
3. Bend your knees if necessary to help keep your back flat on the floor.

Hold for 30 to 45 seconds.

Benefits of a Core Workout

Doing core workouts make your core muscles stronger. You have better balance and stability when your core strength is better. Improved core strength is also a preventative measure against low back injuries.

Research has also found that doing core exercises can improve endurance and efficient movement and control and support extremities.

Who Is This Workout For?

Anyone can benefit from kettlebell core exercises as long as they're safe for them to do. However, individuals who should avoid these types of workouts include:

• People with disabilities that don't allow them to exercise safely
• People with severe pain or injuries
• Pregnant people
  

A Quick Review

Kettlebell core workouts include goblet high holds, single-arm suitcase deadlifts, and strict presses. Having core exercises as part of your workout routine can benefit your balance and stability. Consult a healthcare provider before this workout to determine if it's safe and appropriate.