Functional core exercises with kettlebell are becoming increasingly popular among fitness enthusiasts. Kettlebells are versatile pieces of equipment that can be used for various exercises, including core workouts. Functional core exercises improve your overall fitness level by targeting your core muscles, improving your balance, and stabilizing your spine. Here are some functional core exercises you can do with kettlebells:
Kettlebell Swing
The kettlebell swing is one of the most popular functional core exercises with kettlebells. It's a full-body workout that targets your core muscles, glutes, and legs. To perform a kettlebell swing, stand with your feet shoulder-width apart and hold the kettlebell with both hands. Bend your knees slightly and swing the kettlebell back between your legs. Then, thrust your hips forward, straighten your legs, and swing the kettlebell up to shoulder height. Repeat this movement for 10-15 reps.
Kettlebell Turkish Get-Up
The kettlebell Turkish get-up is a challenging exercise that requires coordination and core stability. It targets your core, shoulders, hips, and legs. To perform a Turkish get-up, lie on your back with your legs straight and hold the kettlebell in your right hand. Bend your right knee and place your right foot flat on the ground. Press the kettlebell up with your right arm until your elbow is locked. Then, push yourself up using your left hand and come to a standing position. Reverse the movement to return to the starting position. Repeat this movement for 5-10 reps on each side.
Kettlebell Windmill
The kettlebell windmill is an excellent exercise for improving your core stability and flexibility. It targets your core, hips, and shoulders. To perform a windmill, hold the kettlebell in your right hand with your arm extended overhead. Stand with your feet wider than shoulder-width apart and turn your left foot out 45 degrees. Bend your torso to the left, keeping your right arm extended overhead. Keep your left arm extended to the side. Lower your torso as far as you can while keeping your right arm extended overhead. Return to the starting position and repeat for 5-10 reps on each side.
Kettlebell Russian Twist
The kettlebell Russian twist is a great exercise for improving your core strength and rotational power. It targets your obliques and lower back. To perform a Russian twist, sit on the ground with your knees bent and your feet flat on the floor. Hold the kettlebell with both hands and lean back slightly. Twist your torso to the right and touch the kettlebell to the ground on your right side. Then, twist your torso to the left and touch the kettlebell to the ground on your left side. Repeat this movement for 10-15 reps.
Kettlebell Plank
The kettlebell plank is a challenging exercise that targets your core, shoulders, and arms. To perform a kettlebell plank, place a kettlebell on the ground and assume a plank position with your hands on the kettlebell handles. Your body should be in a straight line from your head to your heels. Hold this position for 30-60 seconds.
Kettlebell Deadlift
The kettlebell deadlift is a simple yet effective exercise for improving your core strength and lower-body power. It targets your glutes, hamstrings, and lower back. To perform a kettlebell deadlift, stand with your feet shoulder-width apart and hold the kettlebell with both hands in front of your thighs. Bend your knees and lower the kettlebell to the ground. Then, straighten your legs and lift the kettlebell back up. Repeat this movement for 10-15 reps.
Kettlebell Goblet Squat
The kettlebell goblet squat is another effective exercise for improving your lower-body strength and core stability. It targets your quads, glutes, and core. To perform a goblet squat, hold the kettlebell with both hands at chest level. Stand with your feet shoulder-width apart and squat down as low as you can. Keep your chest up and your core tight. Then, stand back up and repeat for 10-15 reps.
Kettlebell Lunge
The kettlebell lunge is a challenging exercise that targets your legs, glutes, and core. To perform a kettlebell lunge, hold the kettlebell in your right hand and step forward with your left foot. Bend your knees and lower your body until your left knee touches the ground. Then, stand back up and repeat for 10-15 reps on each side.
Kettlebell Side Bend
The kettlebell side bend is an excellent exercise for improving your core strength and stability. It targets your obliques and lower back. To perform a side bend, hold the kettlebell in your right hand and stand with your feet shoulder-width apart. Raise the kettlebell overhead with your right arm. Bend your torso to the right and lower the kettlebell towards your right foot. Then, stand back up and repeat for 10-15 reps on each side.
Kettlebell Figure Eight
The kettlebell figure eight is a fun and challenging exercise that targets your core, shoulders, and arms. To perform a figure eight, stand with your feet shoulder-width apart and hold the kettlebell with both hands. Swing the kettlebell around your left leg, then pass it to your right hand and swing it around your right leg. Pass the kettlebell back to your left hand and continue the figure eight for 10-15 reps.
Kettlebell Halo
The kettlebell halo is an excellent exercise for improving your shoulder mobility and core stability. To perform a halo, hold the kettlebell with both hands and raise it overhead. Circle the kettlebell around your head, keeping your elbows close to your ears. Repeat for 10-15 reps in each direction.
Kettlebell Clean and Jerk
The kettlebell clean and jerk is a challenging exercise that targets your entire body, including your core, legs, shoulders, and arms. To perform a clean and jerk, hold the kettlebell with one hand and swing it back between your legs. Then, thrust your hips forward, straighten your legs, and lift the kettlebell to shoulder height. From there, press the kettlebell overhead with one arm. Lower the kettlebell back down to the starting position and repeat for 10-15 reps on each side.
Kettlebell Snatch
The kettlebell snatch is a challenging exercise that targets your entire body, including your core, legs, shoulders, and arms. To perform a snatch, hold the kettlebell with one hand and swing it back between your legs. Then, thrust your hips forward, straighten your legs, and lift the kettlebell to shoulder height. From there, press the kettlebell overhead with one arm. Lower the kettlebell back down to the starting position and repeat for 10-15 reps on each side.
Conclusion
Functional core exercises with kettlebell are a great way to improve your overall fitness level. These exercises target your core muscles, improve your balance, and stabilize your spine. Incorporate these exercises into your workout routine to see improvements in your strength, flexibility, and endurance.