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Best Core Workouts With Kettlebells For Women

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About

Kettlebell workouts provide an excellent avenue for enhancing core strength and stability, targeting key muscles such as the abs and lower back.

Thanks to their unique design—with the weight positioned away from the handle—kettlebells enable dynamic movements like swings while still accommodating traditional exercises such as goblet squats.

Adjustments in reps and weights cater specifically to individuals based on average metrics (e.g., 5'5", 140 lbs, and 34 years old for women), recognizing the diversity in personal capacities.

Incorporating these exercises helps stabilize your torso effectively, supporting overall strength and endurance.

The 2 Best Core Exercises with Kettlebells for Women

Ranked By

Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

  • 1. Kettlebell Windmill

    Kettlebell Windmill demonstration video — proper form for this exercise.
    SETS LOGGED
    154,155
    Abs Strength
    53 mScore
    Abs
    Photo of Kettlebells
    Kettlebells

    The Kettlebell Windmill is a core-strengthening exercise that focuses on improving stability and balancing muscle strength between sides. It involves holding a kettlebell overhead while bending and rotating your body to reach down toward your foot.

    How to do it

    1. Stand with feet shoulder-width apart, holding a kettlebell in one hand.
    2. Raise the kettlebell to shoulder height, with your elbow bent and the kettlebell resting on your wrist.
    3. Press the kettlebell overhead, extending your arm with the palm facing forward.
    4. Hinge at the hips and rotate your torso to reach down to your foot with your opposite hand while keeping the kettlebell above your shoulder.
    5. Stand back up, lowering the kettlebell to the starting position.
    Sets, Reps, Weight
    1
    8reps
    15lbs
    2
    8reps
    15lbs
    3
    8reps
    15lbs
    Full Video & Instructions

  • 2. Kettlebell Sit Up and Press

    Kettlebell Sit Up and Press demonstration video — proper form for this exercise.
    SETS LOGGED
    219,940
    Abs Strength
    62 mScore
    Abs
    Photo of Kettlebells
    Kettlebells

    The Kettlebell Sit Up and Press is a strength exercise that combines a sit up with an overhead press. It works your core and shoulders, helping to build strength in both areas.

    How to do it

    1. Lie on your back with your knees bent and feet flat on the floor, holding a kettlebell on your chest.
    2. Push the kettlebell over your chest as you sit up, bringing your torso to a vertical position.
    3. Lower back to starting position and repeat for your desired number of reps.
    Sets, Reps, Weight
    1
    8reps
    17.5lbs
    2
    8reps
    17.5lbs
    3
    8reps
    17.5lbs
    Full Video & Instructions