Are you looking for something different for training abs?

[kbfunTH]

Try this ab training by Pavel. If you don't have a kettlebell, find something to take its place.

Russian kettlebell abs
Kettlebell lifters are known for their rock hard abs ready for any challenge.

The staple Russian kettlebell lifts like swings, military presses, and front squats work the midsection very intensely. For an extra kick try the "slingshot", the "figure eight", and the "hot potato", knockout midsection drills unique to kettlebells.

To do the slingshot, rapidly pass your Russian kettlebell from hand to hand around your body. Try to grip the handle in a way that does not stretch your skin much. The faster you go, the harder you work. Do it outside because sooner or later the kettlebell will fly.

Then start passing the kettlebell between and around your legs in a figure eight. Stay in a semi-squat and keep your back straight. Note that the weight stays mostly on your heels; you should look like you are playing tug of war. Breathe shallow and sharp, in sync with the weight transfer.

To do the "hot potato" by Senior RKC instructor Jeff Martone, palm a light kettlebell with its handle down and pass from hand to hand in front of your chest. Do the drill standing up or seated on the deck and leaning back slightly. Keep your glutes tight.

Not only do these RKC drills smoke your abs, they teach you how to "match your breath with the force", a skill critical to a fighter or an athlete.

Power to you!

http://www.dragondoor.com/kettlebells/news/archives/2005/02/index.html

[Over40]

Well KB,

I haven't been around for awhile, but I see no one responding to your kettlebell abs challenge.

What a shame, they don't know what they are missing.

In fact, my summer of kettlebelling has led to a leaner, more muscular, fitter me...

Jon

[watcher16]

Ok, Ok!

I'll try some of the moves!

I can use and adjustable dumbbell I guess, with the weight only
on one side?

What weight should I try?

[Ogden]

Interesting. I don't think I'm ready to invest in kettle bells, but it sounds like I can probably do those three exercises with a small medicine ball (which I already own). Actually I do something similar to the slingshot already.

I agree with the article though. Strengthening your core, with kettlebells or otherwise, id definitely worth the time. Core strength makes every thing you do that moves your body easier and protects you from a lot of potential injuries.

[kbfunTH]

That's allright Over40, I don't necessarily expect replies. I just like to share the love, if you know what I mean. Congrats on the success. I've been training a friend of mine in KB lifting for about 6 months and he has seen some great progress too. Noticeably leaner and down to a pants size of 34 from 38. His body is getting solid and even adding some size in under trained areas.

Even though these ab exercises are great, don't forget about the 'staple' exercises mentioned at the beginning of the article, especially if you're looking for some GREAT calorie burn.

Happy training to everyone that takes on these challenging ab exercises.

Watcher16, try starting with around 10 lbs and go up as you learn to breathe and hyper tense the core muscles.

Have fun with the medicine ball, Ogden. It should work fine for a while.

[dpionk]

Sounds interesting I will def try it out with a small set of dumbells to see how I do.

[kbfunTH]

You may have to get a little creative, but dumbbells should work fine. I have a little 10 lb db that I tried these exercises with and it's doable.

Try some dumbbell swings for time. They are killer! Start with sets of 10 seconds and up it as you can. Keep the low back and abs VERY tight. If form starts to go before set is over, STOP!