Strengthen Your Core With This Easy To Follow Kettlebell Exercises

If you haven’t heard of them yet, kettlebells — cast-iron weights, which resemble a bowling ball with a flat bottom and handle on top — are all the rage in gyms and home gyms alike. Training with the Russian-born fitness tool helps improve strength and cardiovascular endurance, plus they’re great for balance and flexibility. Because of their unique shape, and the way weight is displaced through each movement, kettlebells challenge both big muscles, and the smaller muscles surrounding them, more than similar moves using dumbbells or a barbell. When it comes to a strong, powerful core, kettlebells are a great piece of equipment to add into your routine.

And remember, a killer core isn’t just about six-pack abs. The core encompasses the major muscles that move, support, and stabilize the spine, including the mid, lower, upper, and side abdominals (aka obliques), the back, and hips. Having a strong core not only looks great, but helps us maintain good posture, balance, and stability. So grab yourself a ‘bell, and try out these awesome core-focused moves!

 Windmills

Great for obliques, windmills require the side body to pull the weight of the kettlebell to return to standing. The major benefit of this move is the wide range of motion that’s hard to achieve from ab exercises performed on the floor.

How to: Position a kettlebell in front of one foot. Reach down, hinging at the hips to grab it with the opposite hand. Pull it toward the same shoulder while returning to standing, than rotate the wrist so the palm faces forward. Extend the elbow until it’s straight, pressing the kettlebell straight overhead (again, remember not to arch too much in the back, focus on keeping the tailbone perpendicular with the ground rather than tipping up toward the back wall). With the kettlebell still in the locked out position, push the butt out toward the same side as the outstretched arm, bending sideways until the opposite arm touches the floor. Keep the eyes focused on the kettlebell and make sure to turn the feet out to about a forty-five degree angle to prevent injury in the knees. With control, return to standing and repeat on the other side.

 Turkish Get-Up

A super tough, but super effective total-body move, the Turkish get-up is a great one to add to your workout arsenal.

How to: Lie down, back to the floor, and press a kettlebell toward the ceiling with a straight arm (the arm should be perpendicular to the floor). Bend the knee on the same side as the kettlebell and pivot the body into a lunge (use the free hand to push to a seated position before moving onto the bent knee). Hold your gaze up toward the kettlebell, then slowly and with control come to standing. Reverse the motion back to the starting position, then repeat with the opposite leg. Throughout the move, make sure to avoid arching the back, or allowing the weight to fall too far behind the head, in order to keep the back safe.

 Seated Russian Twist

The Russian twist is a great move on its own, but adding weight makes fewer repetitions all the more effective. 

How to: Start in a seated position, holding the kettlebell with both hands in front of the chest. With the back in a neutral position (work to keep the back flat, shoulders back and down, rather than curve the belly in), bend the knees and lift the feet off the floor. Slowly, and with control, twist the kettlebell across the body until it’s just above the outer side of one hip, then arc it to the other hip, without ever touching the bell to the floor. Make sure to look straight ahead and keep the legs stagnant throughout the move.

Rotating Lunge

Combining both a lunge and a rotation, this double-whammy move will have you feeling the burn in just a few reps.

How to: Stand with the feet shoulder-width apart holding the kettlebell with both hands directly in front of the chest. Step forward with one leg, lowering into a lunge. Make sure to get low into the lunge without letting the knee scale too far in front of the toes (try and keep the ankle in line with the bent knee). Simultaneously, twist the kettlebell toward the back leg. Drive through the heel of the bent leg to return to standing and bring the kettlebell back in front of the chest before repeating on the other leg. For a more challenging version, straighten the arms through the twist.

Kettlebell Crunch

Take boring crunches to another level and ignite those hard to target lower abs.

How to: Lie face up on the floor with the legs reaching toward the ceiling, as straight as possible, feet flexed. Hold the base of the kettlebell with both hands, arms extended overhead (without touching the kettlebell to the floor). Swing the arms toward the ceiling, simultaneously crunching the upper shoulders and upper back off the floor, aiming to reach the toes with the kettlebell. Lower the kettlebell back to the floor (again, not touching) with control. To up the ante ab-burn ante, slowly lower the straightened legs (without touching the feet to the ground) when lowering the arms then bring them back up when the arms reach forward.

Single-leg Deadlift With Row

While this move definitely strengthens the hamstrings and arms with the deadlift and row motion, the core challenge comes from balancing the body through each intricacy of the exercise.

How to: Stand with feet shoulder-width apart, kettlebell in one hand, to the side. Lift the opposite leg a few inches off the floor, hinge from the hips and reach the lifted leg behind you toward the back wall. All the while, lower the kettlebell to the floor without letting it touch. Pull the bell up toward the ribcage, keeping the elbow close to the body. Make sure to keep the back flat and work to create a straight line from toe to crown of the head (which should be parallel with the floor, perpendicular with the standing leg). Slowly return to standing. Rest the moving leg on the floor between reps, or challenge yourself by not making contact.

Single Arm Swings

Though you may fear for your walls and windows (hold on to that kettlebell tight!) the swing is a great functional move — meaning it combines movements we use in real life.

How to:Place the kettlebell on the ground between the feet. Hinge from the hips to grab the kettlebell with one hand (the other arm can gently swing back behind you). Drive through the heels to swing the bell upward. Keep the back flat, core engaged (tense the muscles in the abdominals and back throughout the motion), and look straight ahead. Push the pelvis slightly forward at the top of the move, and only bring the arm to a little more than parallel with the floor, then let the kettlebell swing back through the legs. Exert most of your effort when driving the body up to standing. For an extra challenge, try switching hands mid-swing.

There are plenty of enticing things to keep you from your workout—your sweatpants, your warm couch, that extra episode of Breaking Bad you stayed up to watch last night. So you don’t need one of these weird, but totally common workout pains to sideline your success. Learn how to prevent them from popping up, plus the fastest healing tips if you have already got them.

Chafing

Considering the gamut of possible injuries you could acquire while exercising, chafing might seem like the least of your worries. But if it persists, it could go from uncomfortable and inflamed to full on bleeding and infected—eventually sidelining your workout and your progress. But you’ve been through too much with your workout plan to be derailed a little chafing, right? Here’s what to do:

CHECK ALL POSSIBLE HIGH-RISK AREAS – Between the thighs, at the band of your sports bra, where your sneaker meets your ankle, waistbands, and armpits are the most common areas of chafing. It could be a result of skin-on-skin friction or that from clothing.

CLEAN IT OUT – If any of these areas are on the verge of bleeding (or have already started to bleed), wash the area with soap and cool water, treat it with some hydrogen peroxide and antibiotic ointment, and even go as far as to dress the area with gauze and tape to be sure it heals properly.

KEEP IT DRY - Keep talcum, baby powder, or cornstarch on hand and sprinkle in shoes, under sports bras, and around waistbands to soak up extra moisture and keep chafing at bay.

DRESS WISELY – Chafing can be a result of too tight or too loose clothing. The perfect fit, say experts, is something that fits ‘snugly.’ But you can do yourself a lot of favors by choosing breathable fabrics that wick away moisture, and pieces that have flat or few seams. Trade shorts that flap or fly in the wind with long running tights or bike shorts that

LUBRICATE – If you are increasing your mileage or when all else fails, reach for one of the many sports lubricating balms on the market. These balms, usually petroleum jelly-based, create a slick barrier so your skin and clothing can move with you, sans friction. Choose something in a stick form that you can apply on the go.

IT (iliotibial) Band Syndrome

Running for long periods of time can cause a strange pain on the outside of your knee. Often times, you think it is actually your knee where the pain is coming from, but it is most likely your IT Band. The Iliotibial (IT) Band is the source of this pain. The IT Band is a ligament that runs along the outside of the thigh. This ligament runs from the top of the hip to the outside of the knee and helps to stabilize the knee while running. When the IT Band thickens it can rub the knee bone and cause inflammation. This inflammation is incredibly painful every time

KNOW THE EARLY SIGNS – It usually starts with swelling and pain on the outside of the knee. An easy test is to bend your knee at a 45-degree angle. If you have an IT Band problem, you will most likely feel pain on the outside of the knee.

TYPICAL CAUSES – Activities that cause the leg to repeat an inward motion are typically the causes. IT Band syndrome is often found in women, since women’s hips tend to tilt in a way that causes their knees to turn inwards. Other causes can include running too much, old shoes, running on a track and running on a decline.

CHANGING IT UP – Running the same routine, number of miles and in the same shoes are all habits that could lead to IT Band Syndrome. Prevention can come in the form of simply mixing up your routine. Try running in different directions around the track, rotate different running shoes and try to avoid concrete surfaces.

ADD IN A WALK – Adding a quarter or half a mile walk as a warm-up can allow the IT Band a chance to stretch and get ready for a run. This will definitely aid in the prevention of a future IT Band issue.

HEALING PROCESS – As soon as you start feeling pain around the knee area, stop running. The best medicine for IT Band Syndrome is rest. Stretching and applying ice/heat will also help the healing process. Continue exercising by doing some cycling, swimming and other exercises that offer a different motion from running. If the pain is persistent, schedule some time to meet with a sports medicine doctor to find the path for treatment.

Shin Splints

Your shins take the brunt of each step and stride. And if you’ve really hit the ground, er, running with your new workout, you could be susceptible to shin splints—a stiffness or soreness in the shins caused by strong calf muscles pulling on weaker shin muscles. Here’s the low down on finding relief, plus how to keep them from coming back.

WATCH YOUR MILEAGE – Increasing mileage too quickly is one of the most common causes of shin splints. It’s best to stick to the ten percent rule: only increase your mileage or intensity by ten percent each week. Any more than that can lead to injury!

VARY YOUR WALKING OR RUNNING SURFACES – Too much time on the hard, unforgiving concrete can put even more strain on your muscles and joints. Look for some grassy or dirt trails and hit up that cushy track at your local high school amid your roadside runs.

PENCIL IN SOME REST DAYS – If you already have shin splints, you might need to stay off the trails for a few weeks to give those tender muscles time to heal. While you’re resting, you can still cycle or swim to stay in shape (especially if you’re training for something), but if it hurts to walk, that’s a clear sign you should keep resting. If you’re interesting in stopping them before they start, be sure to avoid running two days in a row when you first start your training program.

STRENGTHEN SUSCEPTIBLE MUSCLES – You can do this simple exercise on the couch, at your desk, or even in the car: Lift your toes toward your shin (flexing your fit) 20 times, building up to three sets,

FIND RELIEF – Ibuprofen and cold packs are your best friends while you recover. To ease the pain while you walk, try rolling your foot over a tennis ball or a full plastic water bottle while you sit.

REPLACE YOUR RUNNING SHOES – Experts say you should replace your running/walking shoes every six months or 300-400 miles, whichever comes first.

To make sure your body is prepared to work out, you need to get the blood flowing before going into full-power mode. Warming up is crucial to avoid injuries. It can also lead to a better workout.

Set aside 10 minutes for foam rolling and dynamic stretching before any workout. Foam rolling helps remove knots and scar tissue that builds up in the body. Spend at least five minutes rolling out muscles before dynamic stretches; the latter means you move as you stretch. Dynamic stretches help to activate the muscles you plan to use during your workout and also improve range of motion. Some great examples are bodyweight lunges, squats, hip stretches, and high kicks. Avoid static stretching (holding a stretch for a longer period of time), which can do more hurt than help before a workout.

Give in … sometimes. The ability to recognize a craving and consciously cave in to it is important. The more you avoid a craving and try and find other foods to fill the need, the greater the possibility of overdoing it once you finally allow yourself to indulge. You may really want a cookie, but instead you opt for celery for a little crunchiness, then a handful of dried fruit for sweet, then some pretzels for salty, and then finally you give in to the cookie. Making a conscious decision, on occasion, to have a small portion of what you crave is sometimes a better option. (Work to limit the indulgence to a small portion versus a full day, or a week of indulgences.)

Find a healthy, conscious middle ground that satisfies your desire. If you are really craving French fries, try baked sweet potato wedges. If you really want a grilled cheese sandwich, consider an open-faced version with whole grain bread and one or two slices of real melted cheese. Going crazy for chocolate? Opt for a piece of high-quality chocolate with at least 70 percent cacao and no added emulsifiers. And for salty, crunchy cravings, grab a handful of lightly salted and roasted almonds instead of fried potato chips.

Cravings can also hit when you go long periods of time without eating. For some people, eating three meals and a couple healthy snacks each day can stave off sudden cravings. Depriving yourself for hours without food can lead to grumpiness, overeating, and a lowered ability to make healthful choices. Skipping meals and snacks causes drops in blood sugar, which can lead to a strong urge for an extra cup of sweetened coffee or another sugary treat for quick stimulation. Prepare healthy snacks and drink plenty of water throughout the day to avoid long periods without food or drink, and the possible onslaught of an unhealthy craving.

Divert Your Attention

Food isn’t the only solution for food cravings. When a craving strikes, take a minute to ask yourself if you are truly hungry. Is another factor or emotion provoking the feeling or need? Try and wait at least 30 minutes before consciously indulging.

Exercise is a beneficial distraction that can help you avoid giving in to a craving. Working out produces feel-good endorphins, which provide positive reinforcement and stimulation in a healthy form.

Turning to other activities that are proactive and produce positive gratification is another option. Get a manicure, soak in a lavender-scented bath, call a friend, or clean out a closet or drawer: Redirect your urge rather than immediately cave in.

It is essential to not let emotions and memories interfere with healthy food intake. Continually question yourself when a craving strikes. Is it because I am sad and lonely, or that it’s Sunday night? Or, did I wait too long between meals and snacks? Being in tune with your body and remaining consciously aware of how and when you indulge are key techniques to curb cravings.

Adding mood-enhancing foods to your diet can also help curb unhealthy indulgences related to depression and loneliness. Omega-3 fatty acids, folate, B12, and vitamin D are all nutrients, which have mood-elevating effects. Find omega-3s in chia seeds, ground flax seeds, or wild and sustainably caught herring, trout, or salmon. Legumes and avocados are rich sources of folate, while pasture-raised eggs, dairy, meat, or nutritional yeast have high levels of B12. A primary source of vitamin D comes from sun exposure, but that’s not always feasible during the winter months. Supplements or cod liver oil are other ways to optimize your vitamin D intake and boost your mood.

Create happy memories around healthy foods. Instead of turning to ice cream when you feel sad, think about happy times centered around healthy foods. If you do not have any, create them. Throw a healthy dinner party with a few close friends and focus on fun ways to use vegetables, or have a lunch date at a healthy restaurant. Build happy memories you can return to when you feel down and drawn to unhealthy alternatives.

Recreating and redirecting ritualistic practices are keys to changing behaviors and avoiding unhealthy cravings. If you crave that big piece of pie on Thanksgiving, use portion control. Take a small slice, eat it slowly, sip some tea, and truly savor the eating experience. If you always run to the candy dish at your grandma’s, run to the kitchen for a glass of water or, better yet, bring your own healthy snack to share.

To break the cycle of dietary cravings, it’s important to learn how to restrain yourself. Start by ensuring your environment is free from refined sugar-laden foods, such as sweetened beverages, baked goods, granola bars, canned fruits, cereal, and some yogurts. Be a conscious consumer and read ingredient labels. Stock your pantry with fresh, unprocessed foods including organic fruit and vegetables, nuts and seeds, lean proteins, and whole grains to remove added refined sugars from your diet.