Kettlebells and abs
The kettlebell is one of my favorite training devices. There are plenty of benefits when it comes to kettlebell training, one of them is this: Most of kettlebell exercises are dynamic and ballistic. These types of exercises get your heart rate up in a whole different way than cardio. Moreover, these movements challenge almost every muscle in your body. Even better, kettlebell exercise are so different from what most of us are used to, it can actually be lots of fun.
The momentum of many kettlebell exercises creates centrifugal force, focusing more attention on the muscles used for deceleration and stabilization. This type of multi-directional movement mimics real life movement situations.
So how does the kettlebell work for the abs? While supine isolated exercises like crunches and sit-ups are important and good exercises in a workout routine, they are not the most efficient to train the abs and core. A good alternative is to perform compound exercises in an upright posture that require coordinated movement and stabilization of the spine by all or a majority of the core muscles.
Kettlebell swings are probably the most commonly known exercises for abs and the core.
A kettlebell swing is a full body exercise that strenghtens over 600 body muscles. It is a simple and fast movement that coordinates your grip, abs, hamstrings, glutes, hips and lats.
If you want to work on your abs you can try 8 to 16kg of a kettlebell.
The good thing and what I like most about a kettlebell swing is that it boosts metabolism by keeping ypur muscle mass whil increasing your body's ability to burn calories.
The KB swing is a holistic exercise that can improve your body's form as long as you understand and execute the proper way of swinging it. It may look like an effortless move, but in reality one single swing involves many muscles working at the same time.
Likewise it connects the lower and the upper body parts, as a consequence such movements provide muscle density and depth.
While you swing a kettlebell, a contraction in the abdomen occurs, stiffening the core and thus stabilizing the spinal column.
In general about 10 reps of 30 swings are ideal.
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