When it comes to core training, there’s more to it than endless crunches or holding a plank until your abs burn and your arms start trembling.…
Sure, traditional core moves have their place, but here’s a question: how often do you grab a kettlebell for your core sessions? If the answer is rarely (or never), you could be missing out on one of the most effective tools for building real, functional strength.
In fact, research has shown that in just eight weeks, kettlebell training increased core strength by 70%, while also improving balance and cardiovascular endurance [1]. While you can build a strong core with just your bodyweight, adding a kettlebell helps to activate more muscles, increase time under tension (how long your muscles are working), and build full-body control. That’s a serious return for a simple shift in your routine.
But it’s not just about stats. Kettlebell core training helps support posture, improves balance, enhances athletic performance, and helps prevent injury, whether you’re deadlifting in the gym, running a 5K, or just hauling your shopping bags up the stairs.
Their unique off-center load forces your stabilizer muscles to work overtime, secretly training your abs, obliques, and lower back, and making every exercise a core movement (even if it doesn’t look like one).
In this article, we’ll break down the best kettlebell core exercises to add to your routine, where to slot them into your training week, and how to really fire up your core for better muscle engagement and performance across the board.
Let’s get into it.
10 Best Kettlebell Core Exercises
Ready to level up your core workouts? The following kettlebell core exercises are designed to build strength, stability, and ab definition for a strong, functional core that does more than just look good. A strong core supports how you move outside the gym too - whether that’s running, lifting heavy objects (boxes or dumbbells), twisting to reach for something, or getting up and out of a deep-set sofa (IYKYK). Better balance, posture, and control in these everyday moments make all the difference.
1. Kettlebell Around the World
How it works your core:
The Kettlebell Around the World challenges core stability by creating a constantly shifting load around your centre of mass. As the kettlebell moves, your core muscles must contract to prevent unwanted rotation or leaning. This builds anti-rotational strength and teaches your body to brace in response to dynamic movement.
How to do a kettlebell around the world:
Stand with feet hip-to-shoulder-width apart, knees slightly bent, and core engaged.
Hold a kettlebell in front of you, at hip height, with both hands gripping the handle of the bell.
Release one hand and begin passing the kettlebell around your waist, switching hands behind your back and again as you bring it in front.
Keep your arms extended slightly away from your body and elbows soft.
Keep your torso stable, brace your core, and resist any twisting.
Once you complete reps in one direction, reverse and repeat.
Muscles worked: Obliques, transverse abdominis, shoulders
2. Kettlebell Russian Twists
How it works your core:
Kettlebell Russian Twists directly target the obliques and deep abdominal muscles through rotational movement. As you twist from side to side, your obliques and transverse abdominis contract to control the movement and protect your spine, while the rectus abdominis helps maintain balance and posture.
How to do kettlebell russian twists:
Sit on the floor with your knees bent at around a 90-degree angle, feet hip-width apart, and heels on the floor.
Hold the kettlebell by the horns (sides of the handle) with both hands and lean back until your torso forms a ~45-degree angle.
Keep your chest lifted and shoulders relaxed away from your ears.
Engage your core and rotate your torso to one side, tapping the kettlebell just outside your hip.
Return to the center and rotate to the opposite side.
Continue alternating sides for the desired number of reps/duration.
Muscles worked: Obliques, transverse abdominis, rectus abdominis, hip flexors
Progression: Lift your feet a few inches off the ground, keeping your knees bent at a 90-degree angle, maintaining a slight backward lean. To make it even more challenging, you can hold the kettlebell further from your body to increase the demand on your core to control the twist.
3. Kettlebell Side Bend
How it works your core:
The kettlebell side bend isolates the obliques and deep back muscles by challenging the muscles to a controlled lateral flexion under load. The core muscles on the opposite side of the kettlebell must eccentrically contract as you lower and concentrically contract as you return upright. This improves your spine’s ability to resist side-bending forces (carrying heavy objects on one side or twisting to reach for something), enhancing functional strength and preventing injury.
How to do a kettlebell side bend:
Stand with your feet shoulder-width apart and a kettlebell in one hand at your side, arm fully extended.
Place your opposite hand on your hip or behind your head for balance.
Inhale, then exhale as you slowly bend sideways toward the kettlebell without rotating your torso or shoulders.
Pause when you feel a stretch in your opposite side, then engage your obliques to return to standing tall.
Avoid leaning forward or back.
Repeat all reps on one side before switching.
Muscles worked: Obliques, quadratus lumborum, erector spinae
4. Kettlebell Dead Bug
How it works your core:
This movement trains the deep core muscles to stabilize the spine while the limbs move independently. Holding the kettlebell overhead adds extra demand on the shoulders and lats, increasing the need for controlled breathing and abdominal bracing to keep the lower back pressed into the floor. The result? Deep core stability and improved coordination.
How to do a kettlebell dead bug:
Lie on your back with arms extended above your shoulders, holding a light kettlebell with your right hand by the horn.
Bring your knees up so your hips and knees are both bent at 90 degrees (tabletop position).
Engage your core and press your lower back into the floor.
Slowly extend your right leg forward and left arm overhead simultaneously, keeping the kettlebell steady in your right hand.
Bring your arms and legs back to the start position, repeat for the desired number of reps before swapping sides.
Muscles worked: Transverse abdominis, rectus abdominis, hip flexors
5. Kettlebell Sit-Up
How it works your core:
A kettlebell sit-up increases the difficulty and effectiveness of a regular sit-up by adding weight, which the rectus abdominis (the "six-pack" muscle) must work against to flex the spine and lift the torso. When the kettlebell is held overhead, the shoulders and deep core stabilizers work harder to control the weight through the range of motion, improving strength and balance.
How to do a kettlebell sit-up:
Lie flat on your back with knees bent, feet flat on the floor, and hip-width apart.
Hold a kettlebell at your chest with both hands (or straight overhead for added difficulty).
Engage your core and exhale as you slowly curl your torso up, aiming to bring your chest toward your thighs.
Keep your feet grounded and avoid pulling with your arms.
Pause briefly at the top, then slowly lower back down with control.
Focus on using your abdominals throughout the movement, not momentum.
Repeat for the desired number of reps.
Muscles worked: Rectus abdominis, hip flexors, shoulders (if overhead)
Tip: Avoid using momentum to sit up and lift your torso up using your core strength.
6. Kettlebell Plank Pull-Through
How it works your core:
The act of reaching under your body to drag the kettlebell while maintaining a plank position creates anti-rotational demand on the core. The transverse abdominis, obliques, and rectus abdominis engage to keep the hips level and the spine neutral. This improves your ability to resist twisting, which is key for real-world strength and injury prevention.
How to do it:
Start in a high plank position with your hands stacked under your shoulders, feet wider than hip-width for stability.
Place the kettlebell just outside your left hand.
Keeping your hips square and core tight, reach your right hand underneath your chest and drag the kettlebell across to the right side.
Place your right hand back to the floor and repeat with the left hand.
Minimize hip rotation by keeping your glutes and core engaged.
Alternate sides for the desired number of reps, e.g, 20 reps = 10 each hand.
Muscles worked: Transverse abdominis, shoulders, glutes
7. Kettlebell Farmer’s March
How it works your core:
Holding a kettlebell on one side while marching challenges your core to stabilize against lateral flexion. Each step you take requires the obliques, transverse abdominis, and erector spinae to activate in order to maintain upright posture and keep the pelvis level, especially during the single-leg phase of the exercise. This kettlebell core exercise improves unilateral core strength, posture, and stability.
How to do the kettlebell farmer’s march:
Hold a kettlebell in your right hand at your side, arm fully extended.
Stand tall with feet hip-width apart, shoulders back, and core engaged.
Begin marching in place, lifting one knee at a time to hip height.
Keep your torso upright and avoid leaning toward or away from the kettlebell.
Perform all reps, then switch hands and repeat on the other side.
Muscles worked: Obliques, hip flexors, glutes
8. Kettlebell Turkish Sit-Up (Half Turkish Get-Up)
How it works your core:
The Kettlebell Turkish Sit-Up engages the obliques, rectus abdominis, and stabilizing muscles like the transverse abdominis as you move from lying to seated with a kettlebell held overhead. Your core has to brace to control rotation and maintain balance through each phase, especially keeping your arm extended with the kettlebell. This also engages the shoulder girdle (including the rotator cuff muscles) and the lats too, improving coordination, shoulder stability, and core control through a range of motion.
How to do a kettlebell turkish sit-up:
Lie on your back holding a kettlebell straight above your chest in your right hand.
Bend your right knee with your foot flat on the floor. Keep your left leg straight and left arm extended at a 45-degree angle on the floor.
Press the kettlebell upward and keep your eyes on it throughout the movement.
Drive through your right foot and engage your core to roll up onto your left elbow.
Press through your left palm to lift your torso until you are upright with your arm still vertical.
Reverse the movement with control to return to the floor.
Complete all reps on one side before switching.
Muscles worked: Obliques, rectus abdominis, shoulders, lats
Tip: Avoid letting the kettlebell drift as it’s overhead for shoulder safety.
9. Kettlebell Overhead March
How it works your core:
Raising a kettlebell overhead shifts your centre of gravity and increases the need to brace your core. As you march, the core muscles contract to keep the ribs down and prevent the back from bending backwards, while the obliques assist with balance and posture. Each standing march challenges your core to resist swaying and overextension.
How to do a kettlebell overhead march:
Hold a kettlebell overhead with both hands (or one for added challenge), arms extended but not locked out.
Stand with your feet hip-width apart and brace your core by drawing your ribs down and tucking your pelvis slightly.
Begin marching in place, lifting your knees to hip height one at a time.
Avoid leaning back or flaring your ribs, maintaining a stacked posture throughout.
Move slowly and with control, pausing briefly at the top of each march.
Switch arms for the required number of reps/duration.
Muscles worked: Shoulders, rectus abdominis, obliques, hip flexors
10. Kettlebell Hollow Hold with Reach
How it works your core:
The Kettlebell hollow hold targets the transverse abdominis and rectus abdominis through isometric contraction (constant tension). Holding a kettlebell forces the deep core to work harder to maintain a neutral spine. The extended reach amplifies the tension across the midline, shoulder stability, and full-body tension.
How to do kettlebell hollow holds with reach:
Lie on your back in a hollow hold position with legs and shoulders off the floor.
Hold a kettlebell at your chest or extend the kettlebell overhead in line with your shoulders without letting your ribs flare.
Lift your shoulders slightly off the ground, keeping your biceps by your ears.
Press your lower back into the floor and engage your glutes and thighs to keep your body tight.
Hold this position while breathing steadily, maintaining full-body tension.
Muscles worked: Transverse abdominis, rectus abdominis, hip flexors, shoulders
Why Train Core With a Kettlebell?
Increased core activation thanks to offset load
Offset load = more core activation. Unlike dumbbells or barbells, the kettlebell’s off-centre weight throws your balance off just enough to make your stabilizing muscles work overtime. So whether you swing, press, or carry, your core has to stay switched on to keep your body aligned- a complete midsection workout!
Boosts functional strength & everyday stability
Unlike machines or isolation exercises, kettlebell ab movements are dynamic and often mimic real-life actions like picking things up, rotating, balancing, or moving under load. This makes your core stronger in ways that actually matter outside the gym. From better posture to injury prevention, kettlebell training builds a core that can carry you through life, not just the gym [2].
Scales easily for beginners to advanced
Whether you're brand new to training or have years under your belt, kettlebells meet you where you're at. You can start with lighter weights, simplified versions of movements, or use two hands for stability. Then, as you get stronger, progress with heavier bells, single-arm variations, slower tempo, or more complex sequences. One kettlebell, infinite progression.
Time-efficient & minimal equipment
You don’t need a fully stocked gym or an hour-long workout to feel your core fire up. Kettlebell exercises often work multiple muscle groups at once, which means you get more done in less time. And with just one kettlebell, you can train your core, build strength, and raise your heart rate—all from home, the gym floor, or wherever you’ve got space to move.
Community Spotlight | Hyped KB Core Exercises
Want to smoke your core without isolation? Try these kettlebell compound moves that are highly rated by our community to give your core a serious workout without making it the star of the show.
Compound kettlebell exercises (where multiple groups are activated at once) are an effective way to build a strong, functional core, especially if you’re short on time. The key difference? Isolation exercises like russian twists target a specific area (in this case, your core muscles) while compound exercises like double front squats challenge your entire body to work together, forcing the core to stabilize, resist movement, and transfer force between your upper and lower body.
Double Kettlebell Front Squats
How it works your core:
Holding a kettlebell in each hand at the front rack position shifts the centre of gravity forward, forcing your core, especially the transverse abdominis and obliques, to fire up to keep your torso upright. As you squat, your core works hard to resist forward collapse and stabilize under the load. The deeper you squat, the more your trunk has to stay braced to control both movement and breath. Double Kettlebell Front Squats also engage the posterior chain, which supports core stability further.
Kettlebell Racked Carries
How it works your core:
Walking with one or two kettlebells in the racked position challenges anti-rotational and anti-lateral flexion strength. Your core muscles, particularly the obliques and deep stabilizers, engage to keep your spine aligned and prevent tipping to one side. Every step creates a subtle shift in weight, turning your core into a stability engine with every stride.
Tip: Keep elbows tucked and core tight, this is key for rack positioning.
Sample Kettlebell Core Workout Plan
Kettlebell workouts don’t just blast your core - they improve aerobic capacity by around 6% and spike heart rate to 85% of max in intervals, beating steady-state cardio for exercise efficiency [3]. Add this KB core workout into your workout split to feel the burn.
10–15 Minute Kettlebell Core Workout
Circuit style:
40 seconds on/20 seconds rest
2–3 rounds
Rest 1 minute between rounds
The exercises:
Kettlebell Around the World
Kettlebell Sit-Up
Kettlebell Plank Pull-Through
Kettlebell Dead Bug
Kettlebell Overhead March
Want more intensity? Switch it up with EMOM (every minute on the minute) or AMRAP (as many rounds as possible) formats.
How To Add KB Core Exercises Into Your Workout Split
Add 1–2 kettlebell core exercises into your warm-up
Use 2–3 as a finisher after your main strength or cardio sessions
Dedicate a short 10–15 minute session to core training 2–3x per week
Beginner vs. Advanced Options
Just starting out?
Kettlebell core training can be scaled to suit all fitness levels, and it’s surprisingly beginner-friendly, if you choose the right moves. It’s all about laying a strong foundation before going too hard with complex moves and heavy bells. Start with light-to-moderate kettlebell weights (think 4–8kg), and focus on stability, form, and breath control. Slower, controlled movements like the kettlebell side bend, farmer’s march, or dead bug allow you to build a mind-muscle connection with your core and understand how your body responds to the load.
Beginner tip: If you ever feel the kettlebell pulling you out of alignment (e.g., tipping sideways or arching your back), it’s time to reset. That instability means your core is being challenged, but at the expense of good form.
Want to level up?
Once you’ve nailed the basics and can keep your core rock solid under load, it’s time to turn things up. You can do this by increasing kettlebell weight, trying single-arm variations, or progressing to more complex, multi-planar movements that challenge your coordination, balance, and core control.
Kettlebell core exercises like the Turkish sit-up, overhead marches, and racked carries are perfect for advancing your workout. You’ll need to keep your core engaged through longer time-under-tension and more dynamic movement patterns. You can also add volume (more reps or longer sets), speed up tempo, or reduce rest time to increase intensity.
Key takeaways:
Focus on mastering proper form before increasing difficulty.
Progress by adding weight, slowing the tempo, or introducing instability (e.g. single-arm or overhead variations).
Prioritize controlled breathing and bracing your core during every movement.
Use Diaphragm Breathing To Really Switch On Your Core
One pro tip we can give you to truly engage your core? Learn how to breathe properly.
Learning how to use your diaphragm to brace your abs (think: big breath in, then tighten like you're about to be punched) turns any kettlebell movement into a core exercise. Once you nail this, there’s no going back - it’s always core switched on time. The best part? Diaphragmatic breathing is a technique that can be used across training, for core stability and strength, translating to everything from barbell lifts to running.
Kettlebell Core Training FAQs
Is a kettlebell good for core workouts?
Yes – and then some. Kettlebells are one of the most effective tools for core training because they challenge your core from all angles. Whether you’re pressing a kettlebell overhead, swinging it between your legs, or twisting through your torso, your core is constantly working to keep you stable. The off-centre load means your abs, obliques, and deep stabilizers have to stay switched on to control the weight, making even simple exercises a full-on core workout.
What weight kettlebell should I use for abs?
Start lighter than you think, especially if you're new to kettlebell core training. Around 6–10kg is a solid starting point for core moves. The goal here isn't to max out weight, it’s to stay controlled and avoid your form flying out the window. As you get stronger and more confident, level up the load.
Can you build abs with kettlebell workouts?
Kettlebell core workouts will build abs if you’re consistent, train smart, and pair them with the right nutrition. Kettlebell core training can absolutely help reveal definition and sculpt your abs, but remember: visible abs are a combo of building strength and reducing body fat, and often it’s down to your genetics. It takes patience to build definition in your midsection, and a full-body approach (that starts in the kitchen), not just endless ab work.
What’s the best kettlebell exercise for core strength?
There’s no single winner, but Turkish get-ups, plank pull-throughs, and overhead marches are all top-tier. They fire up your stabilizers, challenge your balance, and force your core to work in real-life, functional ways (pulling, standing up, reaching, and stepping.
How often should I train core with a kettlebell?
2–3 times per week is the sweet spot for most people. Any more and your core doesn’t get a chance to recover; any less and you might struggle to see progress. The trick is consistency. Keep showing up, and your core will too.
Final Thoughts
Kettlebell core training isn’t just effective, it’s efficient, functional, and endlessly versatile. Whether you're aiming for visible abs, better balance, or just want to feel stronger in everyday life, training with kettlebells can help you get there faster. With just one kettlebell, you can unlock a whole range of movements that challenge your core in every direction, rotation, anti-rotation, flexion, extension, and stability.
Try adding 2–3 kettlebell core exercises into your current routine, or add in our circuit workout when you’re short on time.
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References:
[1] Jay, K., Jakobsen, M. D., Sundstrup, E., Skotte, J. H., Jørgensen, M. B., Andersen, C. H., Zebis, M. K., & Andersen, L. L. (2011). Effects of kettlebell training on postural coordination and jump performance: A randomized controlled trial. Scandinavian Journal of Work, Environment & Health, 37(3), 196–203. https://pubmed.ncbi.nlm.nih.gov/21107513/
[2] Meigh, N. J., Keogh, J. W. L., Schram, B., & Hing, W. A. (2019). Kettlebell Turkish get-up: Training tool for injury prevention and performance enhancement. International Journal of Sports Physical Therapy, 14(5), 891–902. https://pmc.ncbi.nlm.nih.gov/articles/PMC6719359
[3] Farrar, R. E., Mayhew, J. L., & Koch, A. J. (2010). Oxygen cost of kettlebell swings. Journal of Strength and Conditioning Research, 24(4), 1034–1036. https://pubmed.ncbi.nlm.nih.gov/20300022/
