Try This 8-Move Kettlebell Core Workout for a Stronger Midsection

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Skip sit-ups. Say goodbye to bicycles. To torch the core, all you need to do is lift weights and breathe deep. "All major lifts are a core exercise," says Joanna Castro (shown here), NASM-CPT, coach at Body Space Fitness in New York City. That's because they all incorporate a "vertical plank" (like a regular plank, but standing up), which is maintained throughout each move. 

To practice a vertical plank, start by standing tall, driving your feet into the ground with soft knees. Tuck your butt under slightly by pulling your belly button toward your spine and squeezing the glutes. Also, make two fists down by your sides. Take big inhales through the nose and exhales through the mouth in this position, engaging the entire body, especially those abs. "When we create tension in our entire bodies, we create stability," Castro explains. "If we're not stable, we're not as efficient through the work." Here's a sneak peek at a few of the moves in our workout online—they'll make you strong to the core.

RELATED: 8 Moves for a Stronger and More Stable Core

Farmer’s March

Farmer’s March Farmer’s March

Goblet High Hold

Goblet-High-Hold-HARD CORE STRENGTH Health Mag October 2021-210615_HealthMag_15_013 Goblet-High-Hold-HARD CORE STRENGTH Health Mag October 2021-210615_HealthMag_15_013

Goblet Squat

goblet squat goblet squat

Archer Row

HARD CORE STRENGTH Health Mag October 2021 HARD CORE STRENGTH Health Mag October 2021

Single-Arm Suitcase Deadlift

Start standing, feet hip-width apart, holding a kettlebell or dumbbell in right hand, down by side (don't let the weight touch your body). Create tension in the other arm, either holding it out to the side at shoulder height or straight down in front of you. Inhale as you hinge forward at the hips with knees bent, sending the hips straight back and chest parallel to the ground. Come back to standing. Repeat for 30 to 45 seconds, then switch sides.

RELATED: How to Do Single Leg Deadlifts to Improve Your Balance

Strict Press

Strict-Press-HARD CORE STRENGTH Health Mag October 2021-210615_HealthMag_17_006 Strict-Press-HARD CORE STRENGTH Health Mag October 2021-210615_HealthMag_17_006

Ipsilateral Dead Bug (Alternating)

Lie on your back, both knees bent with feet lifted and flexed, knees over hips and shins parallel to the ground. Extend arms straight up, wrists over shoulders. Engage your abs to make sure there's no space between your lower back and the ground. Inhale to extend right arm behind you and right leg toward the floor. Keep left knee bent over hip and left arm straight up. Exhale to return to the starting position. Then repeat on the other side and continue alternating for 30 to 45 seconds.

RELATED: People Claim This 5-Minute Japanese Towel Exercise Will Give You Flat Abs—But Here's What Trainers Think

Hollow Body Hold

Lie on your back. Engage the abs to lift head, shoulders, arms, and legs off of the ground, keeping arms down by your sides and legs straight out, feet flexed. Hold for 30 to 45 seconds. Bend the knees if necessary to help keep your back flat to floor.

This article originally appeared in the October 2021 issue of Health Magazine. Click here to subscribe today!

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