Everybody wants defined abs, but the training it takes to get them isn’t glamorous. Crunches? Situps? Planks?
Eh, you’d rather do more bench presses and curls. But if you have a kettlebell, you can instantly expand your repertoire of ab exercises, and make the workouts that forge a six-pack as fun and different as they are challenging and effective.
Eric Leija (a.k.a. Primal Swoldier), creator of the Men’s Health Kettlehell program, offers you the following six kettlebell moves. Add one at a time to your existing workouts, and cycle through them (give each move at least four weeks, trained at least once per week, to yield results). “You can do them in between sets of other exercises,” says Leija, “at the end of your workout—or, if your abs are a major weakness, do them first in the session.”
Perform 3 to 5 sets of 15 to 20 reps for each exercise (except where otherwise noted). “All of these lifts train your posterior chain in addition to your abs,” says Leija. (The posterior chain refers to the muscles on the back side of your body—primarily the glutes, hamstrings, and lower back.) “Strengthening the posterior will help prevent lower-back pain,” which can be aggravated by conventional ab exercises.
1. Bridge To Situp
2. Two-Step Getup
3. Russian Twist to Quick Twist
4. Pullover To Situp
5. Weighted Hollow Rock
6. Side-To-Side V-Up
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