Got 20 minutes? That’s all you need to fire up your core with this kettlebell abs workout. We’re talking moves that go beyond boring crunches—this routine is designed to build strength, stability, and serious power in your midsection.

Whether you’re swinging, twisting, or dragging the bell, each exercise challenges your abs in new ways while keeping things dynamic and fun. So grab a kettlebell, clear some space, and get ready to feel the burn in the best way possible.

But first, here’s what to know about your abdominal muscles and how kettlebell training can make them way stronger (among other awesome benefits).

What are your abdominal muscles? 

When you think of strong abs, you probably picture a chiseled six-pack. But six-pack muscles are just one part of the team. Your abdominals include a whole lineup of muscles—the rectus abdominis, pyramidalis, external and internal obliques, and the transverse abdominis—all working together, says Maggie Fazeli Fard, certified kettlebell instructor, trauma-informed strength coach, and senior fitness editor at Experience Life.

As Fazeli Fard explains, these muscles line and support the trunk of the body. Without them, even basic moves like standing tall or twisting would be a serious challenge. Below, Fazeli Fard breaks down what each abdominal muscle does:

• The rectus abdominis (i.e., your sixpack muscles) is a pair of vertical abs muscles that runs from your ribs to the front of your pelvis. Their function is to hold your internal organs in and help you stabilize during movement.
• The pyramidalis is a small, triangular muscle located at the base of your pubic bone that helps to maintain internal abdominal pressure.
• The external and internal obliques are two pairs of muscles located on either side of your rectus abdominis that help your trunk twist and turn from side to side.
• The transverse abdominis is a broad muscular sheet that runs laterally and is often referred to as the “deep core” or the “corset” muscle. It helps to stabilize your trunk during movement and maintain internal abdominal pressure.

The benefits of kettlebells 

Ask any personal trainer about kettlebells, and they’ll probably gush about the countless ways they can level up your fitness. Here are just a few reasons you should start incorporating these cannon-shaped bells into your weekly routine. 

1. They can help you achieve multiple fitness goals 

“As a training tool, kettlebells can be used for building brute strength as well as power,” Fazeli Fard says. 

• If you want to improve strength: You can do common strength exercises (think: deadlifts, squats, rows, and carries)
• If you want to build explosive power: You can do dynamic moves like kettlebell swings, cleans, and snatches. 

On top of this, kettlebell training can improve your stability and coordination. Really, there isn’t much that these weighted bells can’t do. 

2. They’re versatile 

“Their shape—like a cannonball with a handle—also means you can play outside the bounds of typical lifting,” Fazeli Fard says. The possibilities are endless for experimenting, so get creative: You can flip the bell upside down to challenge grip strength and shoulder stability or even juggle your bell for faster reflexes and coordination, she says. 

Anytime you try new kettlebell movements, though, it’s always a smart idea to work with a certified kettlebell instructor. They can show you the ropes and make sure you’re learning the right form to keep you safe (and avoid injury).  

3. They build a strong core

To crush it in sports and life, you need a well-rounded approach to build a functional, rock-solid core, Fazeli Fard says. The kettlebell is just the tool you need for a balanced approach to core training. 

Every swing, press, and snatch forces your core—all the muscles from your shoulders to your hips—to engage to keep you steady and stable. Unlike traditional ab isolation exercises (crunches, we’re looking at you), kettlebells hit your deep stabilizing muscles—the ones responsible for posture, balance, and overall strength. Translation? You’re creating a powerhouse core that can handle anything life throws your way.

Here’s your 20-minute kettlebell abs workout 

This 20-minute kettlebell abs workout created by Fazeli Fard is designed to integrate the full core—from shoulders to hips and all the way around your body—to train stability and power across different planes of motion.

“Perform this workout one to two times per week as part of a balanced strength and conditioning routine,” Fazeli Fard says. Alternatively, you can break it up into parts and incorporate certain exercises into your existing program.

A few tips as you do so:

• Pick kettlebells that challenge you for the rep range but still let you move with control and proper form. Aim for heavy—but not max-lift heavy—and avoid going so light that you could easily keep going. If you’re unsure, start with 8 kilograms (18 pounds) to 12 kilograms (25 pounds). You don’t have to stick to one weight for everything; for example, you’ll likely handle more weight on deadlifts than rows.
• How long this workout takes depends on your pace and rest. Experienced kettlebell users can knock it out in about 20 minutes. If you’re new to kettlebells or the moves, expect to take a bit more time to set up and transition. Heavier weights may also call for longer breaks. Listen to your body, and adjust as needed to make the workout work for you.
• Finish the workout with a 5-minute cooldown that can include stretching, foam rolling, breathwork, meditation, or any other gentle movement that helps your body wind down.

Warmup

1. Halo to squat

“This combination move warms up and mobilizes the full body while activating the entire core: shoulders, thoracic spine, abs, erectors, and hips,” Fazeli Fard says.

1. 1.
   Stand with your feet about hip-width apart and hold a kettlebell in front of you with both hands. This is your starting position.
2. 2.
   Engage your core and, keeping your shoulders stacked over your hips, circle the weight around your head as if you were drawing a halo.
3. 3.
   Complete one full circle in one direction, moving slowly and resisting the urge to flare your ribs or bend to the side.
4. 4.
   When you return to the starting position, bend your knees and hips to perform a squat. Press through your feet to stand up.
5. 5.
   Complete a halo in the opposite direction, followed by a squat.
6. 6.
   Perform 10 reps in each direction (20 total squats) at a controlled pace.

2. Half-kneeling Cossack windmill

This move “wakes up” your abs, boosting mobility, stability, body awareness, and control, Fazeli Fard says. 

1. 1.
   Assume a tall kneeling position on the floor, with your hips directly over your knees.
2. 2.
   Extend your right leg straight out to the side. Grasp a kettlebell with your right hand and press it overhead. This is your starting position.
3. 3.
   Shift your gaze up to the kettlebell and keep it there throughout the movement.
4. 4.
   Hinge your hips back and slide your left hand down your left leg, allowing your body to rotate toward the ceiling. Continue to actively press the kettlebell up with your right arm.
5. 5.
   Place your left hand on the floor and lower to your forearm, if you’re able. 
6. 6.
   Reverse the movement, lifting your hand and extending your hips. Keep your gaze on the kettlebell.
7. 7.
   Perform 10 reps per side at a controlled pace.

3. Infinity swing

“This exercise will warm up the shoulders, abs, and hips to prepare them for the rotational work in the main workout,” Fazeli Fard says.

1. 1.
   Stand with your feet about hip-width apart, holding a kettlebell with both hands. Extend your arms straight in front of you at shoulder height. This is your starting position.
2. 2.
   Keeping your arms straight, begin drawing a figure-eight, or infinity shape, in the air with the kettlebell. Start small to get the coordination down, then make the motion as big as you can.
3. 3.
   Twist through your torso and pivot your feet as you feel comfortable.
4. 4.
   Perform 10 full figure-eights at a controlled pace.

The workout

This routine is divided into three sections (A, B, and C) with two exercises in each section. Complete one section, resting 30 to 60 seconds before moving on to the next. Aim to perform one to 3 total rounds. The first time you do it, feel it out. One round may be the sweet spot to challenge you. Over time, you can up the number of rounds and/or amount of weight as you feel stronger and more comfortable with the movements.

A1. Reverse lunge with rotation

A twist (pun intended) on the classic lower-body exercise, this lunge variation not only strengthens your legs, glutes, and hips, but the rotational movement also challenges the core, stabilizing your spine and pelvis, Fazeli Fard says.

1. 1.
   Stand with your feet about hip-width apart, with a kettlebell outside your left foot.
2. 2.
   Engage your core and, keeping your weight over your left foot, take a long step backward with your right foot to descend into a lunge.
3. 3.
   Lower until your right knee forms a 90-degree angle. Simultaneously rotate through your midsection and grasp the kettlebell on your left side with your right hand. This is your starting position.
4. 4.
   Press through your left foot to stand up, lifting the kettlebell with you as you square your shoulders to the front.
5. 5.
   Reverse the motion to lunge back down, rotating to tap the kettlebell on the floor outside your left foot. Repeat.
6. 6.
   Perform 8 reps per side, completing all reps on one side before switching to the other.

A2. Kickstand rotational single-arm deadlift

This unilateral movement challenges the standing leg (especially your hamstrings and glutes) and forces your abs to kick in to provide spinal and pelvic stability, Fazeli Fard says. With the back foot acting like a kickstand, you’ll find it easier to balance without sacrificing your form.

1. 1.
   Stand with your feet about hip-width apart, with a kettlebell outside your left foot.
2. 2.
   Shift your weight into your left foot and take a small step back with your right foot so the toes are in line with or slightly behind your left heel.
3. 3.
   Raise the heel of your right foot so you’re balancing on the ball of the foot only.
4. 4.
   Engage your core and with a soft bend in the knees, hinge your hips back as if though you’re trying to close a car door with your butt. Make sure your weight is still over the front leg; you should be able to briefly lift your back toes off the floor.
5. 5.
   Simultaneously rotate through your midsection and grasp the kettlebell on your left side with your right hand. This is your starting position.
6. 6.
   Press through your left foot to stand up, lifting the kettlebell with you and squaring your shoulders as you fully extend your hips.
7. 7.
   Reverse the motion to once again hinge your hips back (think: close the car door), thereby lowering the weight to the floor outside your left foot with control. (Remember, the weight lowers only because your hips move backward.)
8. 8.
   Repeat.
9. 9.
   Perform 8 reps per side, completing all reps on one side before switching to the other.

B1. Gorilla row

“This rowing variation strengthens your upper body while the isometric hold challenges your lower body and core,” Fazeli Fard says.

1. 1.
   Stand with your feet wider than shoulder-width and turned out slightly, with two kettlebells between your feet.
2. 2.
   Engage your core, hinge your hips back, and bend your knees until you can grasp the handles of both kettlebells. This is your starting position.
3. 3.
   Row them one at a time, alternating sides. As you row up with one side, push down into the opposite kettlebell on the floor.
4. 4.
   Allow your upper body to rotate and open slightly as you row the weight up. Keep your hips back and down throughout the movement; don’t let them rise or sway for the duration of the set.
5. 5.
   Perform 8 reps per side, alternating sides.

B2. Offset racked march

Marching is great for balance, coordination, and hip mobility—even without weights, Fazeli Fard says. Add kettlebells, and you’ll also strengthen your grip, abs, and back. Holding one kettlebell at shoulder height and the other overhead cranks up the challenge, making your core work overtime while improving posture and overall midline strength, she says.

1. 1.
   Stand with your feet about hip width apart and hold two kettlebells, one racked on each shoulder. Press one weight overhead, taking care to keep your shoulder engaged and drawn down away from your ear. This is your starting position.
2. 2.
   Keeping your chest proud, core braced, and shoulders squared over your hips, shift your weight onto one foot while you raise the other with control. Draw the raised knee up to hip height or higher.
3. 3.
   Lower that foot with control and repeat with the opposite leg. Each step counts as one marching rep. Repeat.
4. 4.
   Perform 8 marches per side (16 total steps), then switch which arm is extended overhead.

C1. Dead-stop kettlebell swing

If you want a solid core workout, kettlebell swings are where it’s at, and dead-stop swings—a variation of the movement—take it up a notch. By resetting to the floor after each swing—without standing up—you eliminate momentum, making your core muscles work harder, Fazeli Fard says. Plus, it’s perfect for beginners learning proper swing form or seasoned lifters looking to sharpen their hinge mechanics, she adds.

1. 1.
   Stand with your feet about shoulder-width apart with a kettlebell 1 to 2 feet in front of you. Hinge at your hips to reach down and grasp the kettlebell with both hands. Tip the kettlebell handle toward you. This is your starting position.
2. 2.
   Engage your core and quickly “hike” the kettlebell backward, high between your legs.
3. 3.
   Forcefully drive your hips forward and contract your glutes to stand up, allowing the momentum to swing the kettlebell out in front of you. (You should not use your arms to raise the weight up; At its highest position, the kettlebell should feel weightless.)
4. 4.
   Once the kettlebell reaches about face height, actively push the kettlebell back down between your legs and hinge your hips. Keep the bell high between your legs; your thumbs will graze the crotch of your pants or shorts.
5. 5.
   Instead of moving straight into your next rep, return to your starting position and “park” the weight in front of you with control.
6. 6.
   Without letting go of the weight, repeat the cycle of hike-swing-park.
7. 7.
   Perform 10 reps, moving at a slow, controlled pace.

C2. Plank drag

“Holding a plank is a powerful way to activate and strengthen most muscle groups, including the deep core,” Fazeli Fard says. “Dragging a kettlebell on the floor from one side of your body to the other—without twisting or lifting the hips—boosts the challenge.”

1. 1.
   Assume a tall plank position with a kettlebell lying on its side to your left. 
2. 2.
   Ensure that your hands are directly below your shoulders, your feet are about hip-width apart, and your core is engaged so your body forms a straight line from head to heels. (You can also place your knees on the floor; just make sure your body is straight from head to knees.) This is your starting position.
3. 3.
   Shift your weight to your left hand and reach under your body with your right to grasp the handle of the kettlebell.
4. 4.
   Drag the kettlebell over to your right side. Replace your right hand on the floor and shift your weight to that side. Reach under your body with your left arm to grasp the weight and drag it back to its original position.
5. 5.
   Perform 10 reps per side, moving at a slow, controlled pace.