When you think of core exercises, your mind might go straight to bodyweight crunches or situps. But your core is so much more than just your abs! It includes all of the muscles from your ribs to your glutes — yes, even those in your low back, hips and pelvis. One of the most effective and fun ways to target all these areas? Kettlebells.
Kettlebells are so effective because of their unique shape. The weight is off-center, which forces your body to stabilize with every move. That means you’re not just working your core, you’re training your balance, strength and posture all at once. Plus, kettlebells can be used by beginners and more advanced levels with tons of modifications and progressions. Not to mention, you can easily start with lighter weight and build up as you get stronger.
If you want guided workouts — including full-body kettlebell routines taught by me — download the Start TODAY app!
8 Best Kettlebell Core Exercises
Kettlebells are a versatile, beginner-friendly modality that can make your core workouts more effective and varied, plus they’re fun! Remember: meet yourself where you’re at. Even adding just one or two of these exercises into your routine can make a big difference in your strength and stability. Something is always better than nothing!
Kettlebell Dead Bug
This exercise builds deep core stability and body awareness without straining your neck.
Lie on your back with your knees bent at 90 degrees, holding a moderate weight kettlebell at your chest. Press the bell straight up above your shoulders with a strong grip. Slowly extend one leg out straight while keeping your back flat against the floor. Return to the starting position and repeat on the other side.
Kettlebell Overhead Leg Lowers
The bell adds counterbalance to this standard ab exercise, which requires your lower abs to work harder.
Lie on your back with your knees bent at 90 degrees, holding a moderate weight kettlebell at your chest. Press the bell straight up above your shoulders and lift your legs straight up. Slowly extend your legs toward the floor while keeping your back flat on the floor. Return to start.
Kettlebell Plank Pull-Through
Moving the kettlebell trains anti-rotation strength and challenges stability.
Start in a plank with a moderate weight kettlebell just outside one hand. With your opposite hand, reach under and slowly (this is key!) drag the kettlebell across to the other side, imagining you’re pulling it through peanut butter. Keep your hips square (without twisting) and your core tight.
Kettlebell Russian Twist
This exercise engages the obliques and improves rotational strength.
Sit on the floor, knees bent and feet elevated, holding a light kettlebell by the horns. Lean back slightly and rotate the kettlebell from side to side, tapping near your hip. Your feet can hover or rest lightly on the ground for more support.
Kettlebell Woodchops
This exercise trains generated power and deceleration for powerhouse abs. Stand with feet shoulder-width apart, knees slightly bent, holding a kettlebell by the horns. (Bell can be held right side up or upside down.) Start with the bell down by one side and swing forcefully up to the opposite diagonal. Keep hips square and belly button facing the wall in front of you the whole time.
Kettlebell Windmill
This exercise targets the obliques, hips, and shoulder stability. Hold a light kettlebell overhead in one hand, feet slightly turned out. Slide your opposite hand down your leg as you hinge at the hip, keeping eyes on the kettlebell. Return to standing.
Kettlebell Deadlift To Row
This exercise strengthens your core, back and grip strength all at once. Place a moderate to heavy kettlebell on the floor between your feet. Hinge at the hips to grab it, stand tall, then hinge back down and row the kettlebell toward your ribs. Return to standing.
Kettlebell Side Plank Hold (Optional Press)
This progression of a side plank builds side-body strength and shoulder stability. Start in a side plank, resting on your forearm. Grab the kettlebell with the top hand and hold it overhead (press for an extra challenge).
Kettlebell Safety Tips
If kettlebells are unfamiliar to you, take the time to master proper form and make sure you are set up correctly before trying each move. Here are some tips to help you ease into the modality safely:
- Start light: Choose a kettlebell weight you can control without straining.
- Focus on form: Quality matters more than quantity, especially with weights like kettlebells, less is more if you’re just beginning.
- Breathe: Exhale on effort, inhale as you reset.
Always check with your doctor before starting a new exercise routine. If you have back pain or injuries, definitely consult a doctor before trying kettlebells. If you're a beginner, try this Mobility & Strength Routine that uses a light kettlebell to improve flexibility, joint health and functional strength.
