A six pack is one of the most desired parts of any physique, but most people have no idea how to train their abs properly. They run circuits of a thousand crunches and twists, but end up working their cardio more than their abs.

The abdominals are a muscle just like any other, and they grow when pushed close to failure while under load - just like your biceps, pecs, or quads. So to help you develop your abs, we’ve put together a list of seven ab exercises you can perform using Kettlebells that will get real results.

1 - Half Kneeling Wood Chopper

• 3 sets of 15-20 reps.

• Step forward with one foot and lower your back knee to the floor.

• Hold a single kettlebell with both hands with your arms straight.

• Move the kettlebell over your right shoulder and then down to your left hip in a smooth chopping motion, like you were chopping a tree with an axe.

• Rotate your torso along with the movement, and reverse the motion.

• After completing your reps, swap knees and chop from the opposite side.

2 - Half Kneeling Halo

• 3 sets of 10-15 reps.

• Step forward with one foot and lower the back knee to the floor.

• Hold a kettlebell with both hands, one on either side of the handle.

• Rotate the kettlebell around your head slowly, making sure not to move your head.

• Repeat in the opposite direction.

3 - Around the World

• 3 sets of 20-25 reps.

• Stand up straight with your feet shoulder-width apart, with one kettlebell in your left hand and the other hand empty.

• Rotate the kettlebell around your body, passing it between hands as it passes in front of and behind you. Keep your torso still, resisting the urge to sway towards the weight.

• Repeat for the desired number of reps and change directions.

4 - Hollow Holds

• 3 sets of as long as possible.

• Lay flat on your back with your legs together and arms stretched behind your head.

• Hold a light kettlebell in your hands and lift your arms and legs roughly one foot off the floor.

• Flex your abs and hold this position for as long as possible.

5 - One Arm Sit Ups

• 3 sets of 10-15 reps.

• Lay flat on your back, legs outstretched, holding a kettlebell by the handle with one hand.

• Optionally bend one leg and put your foot flat on the Interlocking Floor Mats for more stability.

• Hold the kettlebell straight up, knuckles pointing to the sky.

• Continuing to hold the weight in the air, perform a sit up.

• Slowly lower yourself down.

• Repeat, then swap arms.

6 - Front Rack March

• 3 sets of as many reps as possible.

• Stand up straight with a kettlebell in each hand and bring your hands in front of your chest with the weights resting on the outside of your forearms, and the handles pointing towards each other.

• March in place, bringing each knee up as high as you can.

7 - Kettlebell Windmill

• 3 sets of 10-15 reps.

• Stand up straight with a kettlebell in your left hand.

• Raise the kettlebell up directly over your head and keep it there.

• Look at the kettlebell and keep your back and legs straight.

• Slowly bend at the waist and touch your right foot with your right hand.

• Slowly stand up straight again.

• Repeat, then swap sides.

There you have it, a list of 7 of the best ab exercises you can do using nothing but kettlebells. Try doing a few next time you walk past the Kettlebell Rack, or do them at home in between gym sessions, and you’ll be well on your way to developing a strong core.

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Tags: Equipment > Kettlebells ; Exercise Type > Strength