Looking for a kettlebell ab workout that actually challenges your core? You’re in the right place.
This 20-minute kettlebell stomach workout hits your abs from every angle — upper, lower, and obliques.
No complicated moves. No crazy heavy weights. Just 14 simple exercises that get the job done.
Grab a light kettlebell and let’s get into this ab workout with kettlebell that’s perfect for beginners.
Ab Crunch
Let’s start this kettlebell ab workout with a classic move — but with a twist.
You’ll hold your legs in tabletop while pressing the kettlebell straight up. From there, crunch up while keeping your arms locked out.
Focus on keeping that kettlebell steady — if it’s wobbling, your core isn’t doing its job.
How to perform:
- Lie on your back with legs in tabletop position (knees bent at 90 degrees)
- Hold a kettlebell with both hands, arms extended toward the ceiling
- Engage your core and lift your shoulders off the ground by crunching upward
- Keep the kettlebell stable and your arms straight throughout
- Pause at the top, then lower back down with control
- Repeat the movement for the duration of the set
Ab Curl Pull Over
This one’s a full-body flow that’ll really test your control.
You’ll sweep the kettlebell from behind your head all the way forward as you curl up into a seated position. It’s like a sit-up and pullover had a baby.
Go slow here. If you rush it, momentum takes over and your abs get a free pass.
How to perform:
- Lie on your back with knees bent and feet flat on the floor
- Hold a kettlebell with both hands, arms extended overhead behind you
- Curl up while sweeping the kettlebell forward in an arc
- Continue until you reach a seated position with the kettlebell in front
- Reverse the movement, lowering back as the kettlebell returns overhead
- Keep the movement smooth and controlled throughout
- Engage your core to lift your body, not momentum
- Repeat continuously for the set duration
Windmills
Ready to try a standing kettlebell ab workout move? Windmills are perfect for working your obliques while improving hip mobility.
You’ll press the kettlebell overhead, then hinge sideways until you feel that deep stretch along your side.
Keep your eyes on the kettlebell the whole time — it helps with balance more than you’d think.
How to perform:
- Stand with feet shoulder-width apart
- press the kettlebell overhead with your right arm.
- Hinge at the hips and rotate your torso to the left, eyes on the kettlebell.
- Lower until you feel a stretch in your obliques, free hand on your leg.
- Return to standing with control, kettlebell stays overhead.
- Complete all reps before switching sides.
Half Kneeling Windmills
If full windmills feel wobbly, this is your move.
Dropping to a half-kneeling position gives you a stable base so you can focus on the rotation. You’ll still get all the oblique work without worrying about tipping over.
Great for beginners or anyone working on their kettlebell workout plan.
How to perform:
- Start in a half-kneeling position with your left knee on the ground
- Your right foot should be planted flat in front of you
- Hold a kettlebell in your right hand, arm extended straight up toward the ceiling
- Keep your eyes on the kettlebell throughout the movement
- Slowly hinge at the hip and reach your left hand down toward the floor
- Keep the kettlebell arm vertical and stable as you lower
- Return to the starting position with control
- Maintain core engagement throughout to protect your spine
Dead Bugs
Don’t let the funny name fool you — dead bugs are one of the best kettlebell ab workout core exercises out there.
You’ll hold the kettlebell up while lowering opposite arms and legs. The trick? Keep your lower back glued to the floor the entire time.
If it starts to arch, you’ve gone too far. Pull back and reset.
How to perform:
- Lie on your back holding a kettlebell with both hands, arms extended toward the ceiling
- Bend your knees and raise your legs so your shins are parallel to the ground
- Slowly lower the kettlebell overhead while straightening one leg
- Return both limbs to the starting position
- Alternate legs with each repetition
- Keep your lower back pressed to the floor throughout
- Maintain a slow, controlled tempo
- Engage your core to protect your spine
Straight Leg Lowers
This one looks simple, but your lower abs will have something to say about it.
You’ll hold the kettlebell overhead while slowly lowering one leg at a time. The key word here is slowly — speed is not your friend.
Feel your back starting to lift? That’s your cue to not lower your leg quite so far.
How to perform:
- Lie flat on your back with your legs extended straight up toward the ceiling
- Hold a kettlebell with both hands, arms extended straight up toward the ceiling
- Slowly lower your right leg toward the floor without touching it
- Keep your leg straight and your core engaged
- Return your leg to the starting position
- Alternate legs in a controlled, deliberate manner
- Maintain tension in your core throughout to protect your lower back
- Keep your lower back pressed into the mat
Plank Taps
Time to add some instability to your plank. For this kettlebell circuit workout move, you’ll tap the kettlebell with alternating hands while holding your plank position.
The challenge? Keeping your hips from rocking side to side.
Widen your feet if you need more stability. No shame in that.
How to perform:
- Get into a standard plank position with your forearms on the ground
- Your elbows should be directly under your shoulders
- Keep your body in a straight line from head to heels
- Engage your core to prevent your hips from sagging
- Tap the kettlebell with your left hand, then return to plank
- Tap the kettlebell with your right hand, then return to plank
- Alternate shoulders in a steady rhythm
- Keep your hips as stable as possible throughout the movement
Torso Twists
Here’s a seated move that targets your obliques through rotation.
You’ll lean back slightly, hold the kettlebell at your chest, and twist side to side. Think of it like you’re trying to tap the kettlebell to each hip.
Keep your feet planted and let your core do the twisting — not your arms swinging the weight around.
How to perform:
- Sit on the floor with your legs extended in front of you, knees slightly bent
- Lean back slightly to engage your core, keeping your back straight
- Hold a kettlebell at chest height with both hands
- Keep your lower body stationary while rotating your torso
- Twist to the right as far as comfortable, bringing the kettlebell toward your right hip
- Return to center, then twist to the left, bringing the kettlebell toward your left hip
- Maintain an upright posture throughout the movement
- Control the rotation and avoid using momentum
- Engage your obliques with each rotation
T-Rotations
No kettlebell needed for this one, but it’s still a killer core exercise.
From a plank, you’ll rotate your whole body and reach one arm up to the ceiling. It’s like opening a door with your chest.
These are great for building rotational strength, which helps with pretty much every other kettlebell exercise for stomach you’ll do.
How to perform:
- Start in a plank position with hands on the ground
- Rotate your body to the right, opening your chest toward the ceiling
- Extend your right arm up toward the sky
- Keep your weight distributed across your feet and left hand
- Return to the plank position
- Rotate to the left, extending your left arm up toward the sky
- Keep your hips level and avoid twisting at the knee
- Maintain a strong core throughout the movement
Plank Pass
Another plank variation — but this time you’re dragging the kettlebell underneath you from side to side.
Sounds easy until you try to keep your hips still while reaching under your body. Your core has to work overtime to keep you stable.
This is one of those kettlebell exercises ab workouts are famous for.
How to perform:
- Start in a high plank position with your body in a straight line
- Place a kettlebell on the floor just outside one hand
- Reach under your body with the opposite hand to grab the kettlebell
- Drag the kettlebell to the other side of your body
- Repeat with the other hand, passing the kettlebell back
- Continue alternating passes in a smooth, controlled manner
- Keep your core tight and minimize hip rotation
- Widen your feet for more stability if needed
Toe Touches
You’ll feel this one in your upper abs right away.
Lie on your back with legs straight up, then crunch up and reach the kettlebell toward your toes. Lower back down with control.
Keep a steady rhythm here. Jerky movements won’t do you any favors.
How to perform:
- Lie on your back with your legs extended straight up toward the ceiling
- Hold a kettlebell with both hands, arms extended toward your toes
- Use your core to crunch up and reach the kettlebell toward your feet
- Lower your shoulders back to the floor with control
- Keep your legs extended and relatively still throughout
- Focus on using your abdominal muscles to lift your upper body
- Maintain a steady pace throughout the set
- Avoid jerky movements
Toe Taps
This move targets your lower abs while keeping your arms busy holding the kettlebell overhead.
You’ll tap one toe down to the floor at a time while keeping your back flat. It’s all about control and keeping tension in your core.
A solid addition to any ab workout with kettlebell.
How to perform:
- Lie on your back with your legs in tabletop position
- Hold a kettlebell with both hands, arms extended toward the ceiling
- Lower your right foot to tap your toes on the floor
- Return to tabletop, then lower your left foot to tap
- Alternate tapping your toes while keeping your arms steady
- Keep a steady rhythm throughout the movement
- Maintain core engagement to keep your lower back pressed to the floor
- Move in a controlled, deliberate manner
Reverse Crunches
For this kettlebell stomach workout move, you’ll anchor the kettlebell behind your head and use it for stability.
Then lift your hips up by squeezing your lower abs. Think of curling your pelvis toward your ribs — not just swinging your legs up.
Keep the motion small and controlled. You don’t need a lot of range to feel this one.
How to perform:
- Lie on your back with legs extended and a kettlebell held behind your head
- Anchor the kettlebell to the floor for stability
- Lift your legs and bring them straight up toward the ceiling
- Raise your hips off the ground using your lower abdominal muscles
- Hold briefly at the top of the movement
- Lower your legs back down with control until they hover above the floor
- Keep the movement controlled and deliberate
- Maintain constant tension in your core
Bicycle Legs
Let’s finish strong with a classic.
You’ll pedal your legs while twisting your torso to bring opposite elbow to knee. It hits your entire core — upper abs, lower abs, and obliques all at once.
Don’t pull on your neck. Let your core do the work and keep a steady pace until the end.
How to perform:
- Lie on your back with your hands placed behind your head
- Bring your knees up so your shins are parallel to the ground
- Extend your right leg out while bringing your left knee toward your chest
- Simultaneously rotate your torso, bringing your right elbow toward your left knee
- Return to center and alternate sides in a pedaling motion
- Keep a steady, controlled rhythm throughout the movement
- Maintain your core engagement to protect your lower back
- Don’t pull on your neck; let your core do the work
Article Medically reviewed by
I’m fitness coach Ashley Castleberry, an NASM-certified personal trainer and nutritionist, as well as a coach on an established YouTube Channel with over 1 million followers. With certifications from major fitness brands, I specialize in athletic, HIIT, and strength training. Leveraging my experience coaching clients on lifestyle changes, I provide customized exercise and nutrition guidance to help people reach their fitness goals, whether that be weight loss, muscle gain or overall health improvement.
