Betina Gozo, Creator of Women's Health & # 39; s The Guide to Female Muscle Strengthening, is a big fan of the use of kettlebells in his fitness routine: "I love kettlebells because of the shape.It is so applicable and functional for life because the weight is all loaded on one side (the bottom) against the dumbbell or dumbbells, where the weight is distributed on each side evenly. "
Plus, she points out, these weights are a super-versatile bodybuilding tool that can help tone every part of your body-ABS included." The kettlebell can help you challenge your heart and work your stabilizers in a different way than a dumbbell. "
But what the heck do you do with this kettlebell? We asked Betina to put together seven movements that will help you sculpt your abs like none She recommends performing each movement from 10 to 12 repetitions.Either you use them in your usual abdominal exercises, or for a complete circuit, Betina recommends that you go through the seven movements for three to five circuits.
You will find descriptions of each movement below, or watch Betina demo these abs-shredding exercises in the video above.
And for more awesome abs exercises, check out The Guide Women in Bodybuilding
Comment: Take a kettlebell with your left hand and stand with your feet wider than the width of the hips. Bring the weight next to your left shoulder, then press it. Turn your chest to the left and look up at the kettlebell as you reach down to touch your right foot with your right hand. Pause, then go back to the beginning, keeping your left arm extended. This is a representative.
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Sitting Low to High
Comment: From a sitting position, bend your knees slightly and rest your feet slightly on the floor. Grasp the kettlebell with both hands, holding it in front of your chest. Turn on one side, bringing the kettlebell to the ground. Then turn on the other side, bringing the kettlebell diagonally across your body and in the air, until it is at the same height as your head. Then bring him back to the ground. This is a representative
Tall Rotation Kneeling
How: Get down on your knees with your knees apart from your hip. Keep your elbows tight and the kettlebell on your chest, turn slowly to the right, then to the left. This is a representative. Make sure to engage your heart and use your obliques to fuel the movement.
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Comment: Lie down on the floor, face up. Make sure your back is flat against the floor and the abs is engaged. Hold the kettlebell in both hands, and straighten your arms, bringing the weight directly over your head. Hold this position when lowering one leg until your foot almost touches the ground. Repeat with the other leg. This is a representative
Comment: Get in a plank position, with feet slightly wider than the hip-distance. Place the kettlebell about six inches in front of your hands. Then touch the top of the kettlebell with one hand and then the other, stabilizing your body and your hips using your heart. This is a representative.
Comment: Lie down face down. Bring your legs straight until your body forms a 90-degree angle. Hold the kettlebell with both hands, stretched over your head. Using your heart, crunch up, as if you are going to touch your toes with the kettlebell. This is a representative.
Related: The 9-Move Circuit Training Session That Will Help You Flare Up Quickly
Comment: Put yourself in a board position and place the kettlebell near your torso. With the arm farthest from the kettlebell, go under your body and grab the weight by the handle. Slip it under your body until it reaches the other side. Repeat with your opposite arm. This is a representative.