You can now train your core to be stronger than ever, thanks to a few key exercises and an odd ball piece of equipment…
In fact, those who reported having back pain issues and were prescribed a kettlebell training program that specifically targeted their abs strengthened their backs and were relieved from their back issues.
Canadian researchers from the University of Waterloo also found – and one of them was the #1 low back expert in the world – that doing kettlebell exercises like the kettlebell swing (which is a hip hinge pattern) resulted in incredible strength gains in the low back and core muscles.
These days, thanks to a greater emphasis on mobility, core training, and a focus on reflexive stability – doing things like crawling patterns – you can build your abs and have them performing 10x’s better than they ever have in your life.
The beautiful thing is that we can put these FOUR near-magical exercises all together in a conditioning core circuit that burns a lot of calories and dramatically reduces your risk of injury – all while giving you the stimulus to get six-pack-abs.
It’ll give you a hot body too, and you don’t need to go to the gym.
Here is the “Phase 3 – Essential Abs” core circuit from Chris Lopez who’s an expert in kettlebell training, and it goes like this…
1A) Kettlebell Swing – 20 reps with a tight core at the top of the swing
1B) KB Rack Walk – 20 yards keeping your abs “zipped up”
1C) Spiderman Crawl – 20 yards pretending you’re crawling in a narrow tube
1D) Side Plank – 30s per side
Rest 60-90 seconds and repeat three more times.
It’s the perfect core finisher to any workout, too.
Now you might laugh at the Side Plank…”too easy”, you think…but listen to this:
Pro-Strength Coach and coach of several Olympic Gold Medalists Matt Nichol has said: “Athletes who were unable to perform the side bridge for greater than one minute with perfect form were significantly more likely to be injured, played a lower number of minutes and had a worse +/- rating. This was also true for players that had more than a 10% difference bilaterally. It’s one of the BEST core exercises you can do.”
As for the KB Swing, keep your abs really tight.
Here’s a really great video from Chris Lopez – a StrongFirst Level 2 kettlebell expert – explaining how to do the swing properly…because most people actually screw this up and as a result, are missing the “abdominal sculpting” element of the swing…
Research has shown that you can burn up to 20 calories per minute with this training method. This 20 calories per minute study was performed by the independent American Council on Exercise. (They have no reason to inflate the numbers.)
The study – performed on men AND women – also found that this ONE workout method increased their abdominal core strength by a whopping 70%! They didn’t do crunches, they didn’t do sit ups, they didn’t even do planks. All they did was use kettlebell training.
I’ve included some basic kettle bell moves into my training and boy oh boy do I feel it. If you’re a kettle bell ‘virgin’ like me, Chris has you covered. As you can tell from the video in this post, Chris is a great coach. He gives you tutorials on exercises and the workouts are video follow along to help guide you.
That’s why, if you want sexy abs and a hot body without the hassle of going to a gym, Kettlebell Workouts ROCK – especially kettlebell workouts specifically designed to work your abs (without silly sit-ups or boring cardio).
I also have a bonus for you: KB Virgin Challenge Workouts.
When you get Kettlebell Evolution you can just email your receipt to firstname.lastname@example.org and I’ll send you three video follow along workouts that I made for you. These workouts use BASIC kettlebell exercises in challenging circuits. Good sweaty times!
Check out Kettlebell Evolution and see how it will help you find YOUR abs.