Build deep core strength at home in 10 minutes with this kettlebell workout
Three moves for an effective core workout
Whether you’re starting from scratch or ditching the gym membership, one of the first home gym purchases you should make is a kettlebell.
“A single kettlebell trains strength, mobility and cardiovascular endurance simultaneously, making it ideal for efficient workouts. It’s one of the most versatile pieces of equipment in your at-home kit,” explains certified kettlebell specialist and founder of The KettleBelle, Faith Ellis.
It’s also uniquely suited to developing deep core strength.
“Kettlebell exercises require the core to stabilize and transmit force rather than just flex the spine,” explains Ellis. “Single-arm and offset movements force the core to resist rotation and lateral bending, helping to build deep trunk stability.”
To get started, Ellis recommends these three beginner-friendly moves.
10-minute kettlebell core workout
If you’re new to working out, Ellis recommends starting with a light-to-medium weight before progressing gradually.
“Focus on form, breath control and ensuring a neutral spine before adding extra weight,” Ellis advises. “Once a set feels easy and can be performed with perfect form, you can increase weight by 4lb-8lb (2kg-4kg), add more reps or slow down the reps.”
1. Kettlebell half-kneeling halo
Sets: 3 Reps: 4 each direction, each side
Weight: Start with a 10lb-18lb (4kg-8kg) kettlebell. Progress by slowly increasing reps or increasing weight by 4lb-8lb (2-4kg).
How to do it:
- Half kneel with your left knee resting on the floor and your right foot flat on the floor in front of you and your right knee bent to 90°, holding the kettlebell upside down by the horns at chest height.
- Squeeze your glutes and engage your core.
- Circle the kettlebell around your head, passing your left ear, behind your neck, and right ear back to chest, keeping your hips square throughout.
- Complete four circles, reverse direction and complete another four circles, then switch leg positions and repeat.
Targets: Obliques, shoulders, upper back and deep core.
2. Single-arm kettlebell suitcase carry
Sets: 3 Reps: 30sec each side
Weight: Start with around 18lb-26lb (8kg-12kg) and slowly increase the weight once it feels easy to complete a set with perfect form.
How to do it:
- Stand upright, holding a kettlebell in your right hand by your right side.
- Walk forward at a controlled pace with heel-to-toe strides for 30 seconds.
- Switch hands and repeat.
Targets: Obliques, transverse abdominis and posture stabilizers.
3. Kettlebell dead bug (pullover variation)
Sets: 3 Reps: 6-8 each side
Weight: Start with a 10lb-18lb (4kg-8kg) kettlebell. Progress by slowly increasing reps or increasing weight by 4lb-8lb (2-4kg).
How to do it:
- Lie on your back holding a light kettlebell by the horns above your chest with your arms extended.
- Raise your legs and bend your knees to 90°, so your knees are directly above your hips.
- Press your lower back into the floor to engage your core.
- Extend and lower your right leg until it is just above the floor, as you lower the kettlebell behind your head, keeping your arms extended.
- Pause, return to center, then repeat with your left leg, alternating legs with each rep.
Targets: Deep anterior core.
