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Kettlebell Ab Workout: 14 Week Progression for Increased Core Strength

Want a ripped and muscular look? Want to develop six-pack abs while strengthening your core muscles? Follow this workout routine to get in the best shape of your life.

Nicole Taylor
Kettlebell Ab Workout: 14 Week Progression for Increased Core Strength
Table Of Contents

Kettlebell training is an excellent way to develop core strength. The kettlebell's unique design challenges your stabilizer muscles as you lift and swing it. As a result, you involve more muscle groups than you would with traditional weightlifting exercises.

In addition, the offset weight of the kettlebell creates a centrifugal force that challenges your balance and coordination. This makes kettlebell training an ideal way to develop functional fitness- the strength that helps you perform everyday tasks more easily.

Whether you're trying to build muscle or improve your overall fitness, kettlebell training is a great option.

So, who is looking to gear up an abs workout routine with kettlebells? Here is our favourite 14 week kettlebell abs workout, including four abs exercises for increasing core and muscle strength:

Kettlebell Ab Workout

This kettlebell workout is a great way to build a strong and sturdy core. The workout will help you improve your athleticism and have a complete physique. Let’s go into the details!

Workout Summary

Main Goal

Increased Strength

Workout Type

Single Muscle Group

Training Level



14 Weeks

Days Per Week


Time Per Workout

30-45 Minutes

Equipment Required


Target Gender

Male and Female

Recommended Supplements

Protein Powder

Creatine Monohydrate

Pre-Workout (Optional)

Workout Description

This 4 day workout is ideal for building muscle and strengthening your core. It is an excellent workout for correcting imbalances and igniting muscular growth in lagging areas. The exercises included in the workout do not call for expensive gym equipment. For this, all you need is a kettlebell.

It's 4 days a week and a 30-45 minutes workout that you can continue for 14 weeks. It means you'll have ample time to practise cardio if you'd want and heal your muscles. Research suggests combining resistance or strength training with aerobic exercise will improve muscle growth and strength.

During strength training, supplements are beneficial because they increase energy and help with muscle recovery, and for such activities, DMoose whey protein powder and creatine powder are helpful.

They include all the components required to reduce inflammation, relieve achy muscles, and build muscle. DMoose pre-workout supplement is another option because it gives you the energy you need to lift weights, enhance your performance, and intensify your kettlebell exercises.

Workout Plan




Kettlebell Swing



Kettlebell Ab Pullover Crunch



Kettlebell Side Bends


12 each side

High Knees With Kettlebell



Workout Routine

Week 1

Rest 90 seconds between sets.

Week 2

Increase weight and rest 90 seconds between sets.

Week 3

Rest 75 seconds between sets.

Week 4

Increase weight and rest 75 seconds between sets.

Week 5

Rest 60 seconds between sets.

Week 6

Increase weight and rest 60 seconds between sets.

Week 7

Do exercises in circuit and rest 90 seconds between circuits.

Week 8

Increase weight and perform a circuit with 90 seconds of rest in between.

Week 9

Do circuit with 75 seconds rest in between.

Week 10

Increase weight and perform a circuit with 75 seconds of rest in between.

Week 11

Do circuit with 60 seconds of rest in between.

Week 12

Increase weight and perform a circuit with 60 seconds of rest in between.

Week 13

Rest 90 seconds between sets.

Week 14

Increase weight and rest 90 seconds between sets.

Special Tips

  • Perform this exercise four times per week. Give yourself a full day off from exercising in between sessions.
  • Pay special attention to rest. However, resting too much will significantly reduce the intensity of your workout, and doing this repeatedly will reduce your chances of seeing results.
  • Be mindful of what you eat during strength training as diet plays an important part in getting sustainable results.

Why Kettlebells?

There are many advantages to using kettlebells for exercise. Let's go over a few of the primary benefits.

Strengthens Core

Kettlebells are excellent for developing your core since they keep your stabilizer muscles in action. You’re able to work your entire midsection, including your obliques and lower back, by doing simple movements like the kettlebell swing.

There are numerous core-targeting workouts you can perform with a kettlebell in addition to swings. These include russian twists, crunches, and sit-ups. Including these exercises in your fitness regime will assist you in developing solid and healthy abdominals.

Try using kettlebells if you're searching for a novel method to change your exercise routine. You won't believe how much you'll like it!

Good for Cardiovascular System

Utilizing a kettlebell has many advantages, one of which is strengthening your cardiovascular system. This is because your heart and lungs work harder to pump blood and oxygen throughout your body because the kettlebell generates resistance as you move it.

As a result, kettlebell exercise is a great strategy to enhance your general cardiovascular health. The kettlebell is a great exercise tool for anyone trying to lose weight or get in shape because it can also assist in toning your muscles and burning calories.

Builds Strength

The use of kettlebells promotes strength and stamina. They can be used for various activities, such as swings, cleans, presses, and snatches. The kettlebell is an excellent tool for HIIT (high-intensity interval training) sessions.

It's crucial to practise appropriate techniques when using kettlebells to prevent injury. When completing any exercises, maintain a straight back and a tight core. As you become more experienced with the movements, progressively raise the weight from lighter to heavier starting points.

Helps Lose Weight

They provide a unique approach to shedding pounds and toning up, which has led to their rising popularity in recent years. Kettlebells help you burn calories and gain muscle by combining cardio and strength training.

The fact that kettlebells may be used for a full-body workout is one of their advantages. As a result, your core muscles will also be worked in addition to your legs and arms.

Kettlebells may also be readily packed away and reasonably inexpensive when not in use. Kettlebells are a great weight loss tool for people looking for a cost-efficient and effective method.

Looking to boost your weight loss efforts? You can successfully do it with a DMoose fat burner. It is an effective thermogenic mixture that aids in boosting metabolism and encouraging fat loss.

Additionally, the DMoose fat burner supplement has components that support desire and appetite control. It can therefore assist you in losing weight swiftly and safely.

Wrapping It Up!

This 4-day kettlebell workout is excellent for strengthening your abs muscles and core. It is a 14-week exercise program that is advantageous to both genders. By using a kettlebell alone, you can concentrate on your abs and core muscles and work harder to add a noticeable difference in appearance and strength.

The kettlebell is a multipurpose exercise equipment that improves and builds core strength, helps lose weight, and strengthens the cardiovascular system.

Including supplements like whey protein powder, creatine, and pre-workout supplements is crucial. They boost your performance, aid in muscle healing, and give you energy during and after a workout.

Reading List

Article Sources

  • FORTNER, HOWARD A., et al. “Cardiovascular and Metabolic Demads of the Kettlebell Swing Using Tabata Interval versus a Traditional Resistance Protocol.” International Journal of Exercise Science, vol. 7, no. 3, July 2014, pp. 179–85. PubMed Central,
  • Lundberg, Tommy R., et al. “Aerobic Exercise Does Not Compromise Muscle Hypertrophy Response to Short-Term Resistance Training.” Journal of Applied Physiology, vol. 114, no. 1, Jan. 2013, pp. 81–89. (Atypon),
  • Vancini, Rodrigo Luiz, et al. “Kettlebell Exercise as an Alternative to Improve Aerobic Power and Muscle Strength.” Journal of Human Kinetics, vol. 66, Mar. 2019, pp. 5–6. PubMed Central,

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Nicole Taylor

Nicole is a professional freelance writer specialized in sports nutrition and home based exercises. She publishes a website dedicated to home exercise and has contributed articles to magazines as well.

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