Want to strengthen your core without spending hours on the mat?
This 15-minute kettlebell core workout is your shortcut to toned lower abs, a slim waist, and a flat stomach.
All you need is one kettlebell. Perform each move for 45 seconds, then rest for 15.
Kettlebell Pass Knee Drive
For this kettlebell core workout opener, you’ll combine a plank hold with a reach-and-drag motion.
It’s a sneaky way to fire up your obliques and hip flexors without even realizing it.
How to perform:
- Start in a high plank, feet wider than hips, kettlebell outside your right hand.
- Reach with your right hand and pull the kettlebell to the left.
- Drive your right knee toward your chest, then return to plank.
- With the kettlebell now on your left, move it back to the right.
- Drive your left knee toward your chest.
In/Out Kettlebell
Ready for a challenge?
This time, the kettlebell sits on the floor as your center guide while you pivot your legs from side to side.
It’ll test your coordination, but stick with it—this one’s great for your entire core.
How to perform:
- Place a kettlebell on the floor in front of you.
- Sit on the floor with knees softly bent.
- Lean back with a straight spine.
- Brace yourself with your palms pressed to the floor.
- Pull knees to chest, then extend legs to hover left of the kettlebell.
- Pull back in and extend to the right.
Single Leg Toe Taps With Crunch
You’ll start lying flat on your back.
But don’t get too comfy—your abs are about to feel the burn.
This ab workout with kettlebell move adds weight to a classic crunch while sneaking in some toe taps.
How to perform:
- Lie on your back, knees at 90°.
- Hold a kettlebell with both hands over your chest.
- Perform a crunch, then lower your right foot to tap the floor.
- Bring the leg back up and repeat for the set before switching legs.
Crunch Single Leg Lowers
Here’s an oblique-shredding twist on the classic crunch.
You’ll hold a crunch at the top while lowering one leg at a time.
Trust me, you’ll feel this one working the next day.
How to perform:
- Lie on your back, legs straight toward the sky.
- Hold the kettlebell high, crunch up, and hold.
- Lower your right leg until it hovers off the floor.
- Repeat, then switch sides.
Up & Over Kettlebell
Remember the In/Out Kettlebell from earlier?
This kettlebell exercises for beginners variation keeps the same idea but ditches the tuck—you’re keeping your legs long and straight this time.
How to perform:
- Set a kettlebell in front of you.
- Sit back on your glutes, legs straight and lifted, hands bracing behind you.
- Pivot your legs together over the kettlebell to the left.
- Lift them back over to the right without touching the floor.
Standing Knee Drives
Time to get off the floor and challenge your balance.
You’ll press the kettlebell overhead while driving your knee up.
If you feel a little wobbly at first, that’s totally normal—it just means your core is working extra hard.
How to perform:
- Stand tall, pressing the kettlebell toward the ceiling with your right hand.
- Drive your left knee to waist height.
- Lightly tap your toes back to the floor and repeat.
- Switch sides after the rest.
Single Leg Dead Bugs
This is dead bugs, but with a twist.
The added weight will keep your core very much alive.
It’s a classic move in any core kettlebell workout, and for good reason.
How to perform:
- Lie on your back in tabletop position, holding the bell above your chest.
- Simultaneously lower the bell behind your head and extend your right leg.
- Pull both back to center and repeat before switching legs.
Straight Leg Lowers
Let’s fire up those abs some more!
You’ll hold the kettlebell over your chest while lowering one leg at a time—slow and controlled.
This one’s all about resisting the movement, so don’t rush it.
How to perform:
- Lie on your back, holding a kettlebell above your chest.
- Lift your shoulders to engage the core.
- Keep your legs glued together and as straight as possible.
- Lower one leg at a time without letting it touch the floor.
Reverse Crunches With Leg Lowers
For this move, you’ll use the kettlebell as an anchor behind your head.
That means your lower abs are doing all the heavy lifting.
Perfect addition to any kettlebell core workout for women who wants to target that hard-to-hit area.
How to perform:
- Lie on your back, gripping the kettlebell behind your head with both hands.
- Curl your hips off the floor, bringing knees to chest.
- Lower your hips and immediately extend legs to a hover.
Straight Leg Hip Lifts
You’re almost there—finish strong with this power move.
With your legs straight up, you’ll pulse your hips toward the sky.
It’s a simple movement, but it’ll leave your abs burning in the best way.
How to perform:
- Start in the same anchored position as the previous move, legs straight up.
- Pulse your hips toward the sky.
- Lower with control and repeat.
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.
