There are so many ways to train your core—but Peloton instructor Assal Arian’s favorite tool for a tough workout might surprise you. It’s not resistance bands, dumbbells, a medicine or Pilates ball. It’s kettlebells.

“Kettlebells became my core training staple as soon as I got into strength training,” she says. “They bring a level of versatility that dumbbells and bodyweight just can’t match. When I’m after that full-body, core-burning challenge, the kettlebell’s dynamic movements really step it up, giving me that extra edge in every rep.” 

Bodyweight abs moves like planks will always be staples, but you can reap some pretty incredible benefits from using kettlebells to up the ante in your core work. In fact, some of the best kettlebell core exercises aren’t ab-focused at all—they’re total-body moves that drill functional strength and overall core stability. Here’s everything you need to know about working your core with bells, including seven essential kettlebell core exercises to try.

What Are the Benefits of Using a Kettlebell for Core Exercises?

When we talk about core muscles, we’re not just talking about your six-pack (aka your rectus abdominis). Your core also includes your deep abdominal muscles (including your transverse abdominis, multifidus, and even your pelvic floor), external and internal obliques, and erector spinae (which run along your spine). 

“Kettlebells offer distinct benefits for core training due to their unique shape and offset center of mass, which requires greater stability and core engagement to control,” says John Gallucci Jr., doctor of physical therapy, certified athletic trainer, and CEO of JAG Physical Therapy. When you use a kettlebell for dynamic movements, its weight distribution naturally engages your core muscles, significantly improving strength, stability, and postural control, he says.

Of course, it’s not just about the type of free weight you’re using, but what you do with it. You can use a kettlebell for abs-specific exercises, but many classic kettlebell moves like swings and Turkish Get-Ups ask your whole body to work in concert, including your core. It works hard to keep your trunk rigid while you’re moving your arms and legs or swinging a weight. And as a result, “kettlebells are amazing for engaging those deep core stabilizer muscles, which are key to functional core strength and stability,” Assal says.

In addition to building stability, moves like kettlebell swings also enhance functional movement patterns and coordination, Gallucci adds. The dynamic nature of these exercises improves power and rotational strength, too, which can be particularly beneficial for athletes, he says. 

In a small study conducted at the University of Wisconsin-La Crosse and sponsored by the American Council on Exercise (ACE), for example, 30 healthy young adults underwent eight weeks of regular kettlebell training. They participated in 30-45-minute workouts twice per week, including swings, snatches, cleans, presses, lunges, and Turkish Get-Ups. The researchers found that the training not only induced strength gains, but also markedly increased aerobic capacity, improved dynamic balance, and dramatically increased core strength.

Kettlebells vs. Dumbbells vs. Bodyweight: What’s Best For Core Strength?

You probably get it by now: Kettlebells are a great core training tool. “However, there are instances where using a dumbbell or bodyweight exercises may be more appropriate,” Gallucci says. It’s not that one type of core exercise is better or worse than the other. Rather, it’s that, depending on your ability, goals, and the specific workout you’re doing, one may be a better choice.

“For beginners or those with limited mobility or stability, starting with dumbbells or bodyweight movements can help build foundational strength and reduce the risk of injury,” Gallucci explains. “And if precise, isolated muscle activation is the goal, dumbbells or bodyweight exercises may reduce the complexity of movement and provide better isolation.” 

For example, if you’re trying to learn to engage your core, you’re likely better off with simpler bodyweight exercises like a dead bug or heel taps that allow you to really hone your mind-body connection. If you’re doing a renegade row, a kettlebell may just be too tall. But if you’re looking to develop power and train your core with dynamic movements, kettlebell moves might be just what the doctor ordered.

7 Best Kettlebell Core Exercises 

Eager to get started? Assal and Gallucci shared seven of their favorite kettlebell moves, below. 

Though many of these exercises are stellar when done with a kettlebell, they can also be done with just your body weight—and it may make sense to start there if you’re a beginner or just new to that specific move. “For exercises like the Turkish Get-up or windmill, start light (or no weight) and focus on getting the movement just right,” Assal says. During every single one of these, remember to keep your spine neutral, and don’t let your lower back take over, she adds. 

Russian Twists

You can do Russian twists with a variety of equipment, including dumbbells, medicine balls, and your bodyweight, though it’s one of both Assal and Gallucci’s favorite core exercises to do with a kettlebell. “It engages the obliques and enhances rotational power,” Gallucci says. Make sure to keep your back straight and move the kettlebell in a controlled manner to avoid straining your lower back.

Kettlebell Drag Pulls

Assal loves this kettlebell move which drills core stability but also works your shoulders and upper back. If it’s too difficult to perform in a high plank position, you can modify by lowering  your knees to the floor or even scooting them into a quadruped position.

Single-Arm Kettlebell Sit-ups

This kettlebell core exercise, recommended by Assal, hits your abs hard. It’s another one you can do with dumbbells, too, though the instability of the kettlebell makes it even more challenging.

Kettlebell Swings

During kettlebell swings, your hip extensor muscles (i.e., your glutes and hamstrings) are doing most of the work to swing the bell, but your core is secretly working hard to stabilize the trunk, allowing that power to transfer from your lower body out to your arms and the kettlebell. 

Single-Arm Suitcase Carry

Loaded carries (whether they’re done with a kettlebell or dumbbell) can improve hip and torso muscle function and build core and grip strength, according to the National Strength and Conditioning Association (NSCA). By carrying a weight on only one side, you force your core to work against the resistance to maintain upright posture. There are many variations of kettlebell carries—you can hold a bell in a shoulder-racked position, “bottoms up,” or even pressed overhead—but we’re breaking down the simplest one, a suitcase carry, here. 

Kettlebell Windmills 

Both Assal and Gallucci are fans of the kettlebell windmill, which targets the obliques and improves hip mobility. “Make sure to hinge at the hips and keep the kettlebell stacked over your shoulder to protect your spine,” Gallucci says.

Turkish Get-ups

Turkish Get-Ups are a classic kettlebell move that builds full-body strength, balance, and core stability, Gallucci says. That said, they’re complicated. If you’ve never done these before, try half Turkish Get-Ups (steps one through three below) first, then progress to the full thing once you’re ready. Make sure to move slowly and keep your eyes on the kettlebell to maintain balance and control, Gallucci says.

Tips to Keep In Mind When Doing Kettlebell Core Workouts

Prioritizing good form is important in any workout, but it’s paramount when you’re lifting heavy weights and doing complex exercises that involve your whole body, like many of the kettlebell core exercises listed here. If you’re new to this type of training, don’t let your ego get the best of you: Start light or with no weight at all, and get your form down pat before picking up a bell. 

Assal recommends taking it one step further and learning the correct technique with the help of an experienced kettlebell professional rather than going it alone.

In addition to dialing in your form, she also recommends taking time to cultivate a strong mind-muscle connection. “When you focus on how your core feels during each movement, every rep becomes more effective,” Assal says. “And breath control is just as important. Proper (and controlled) breathing helps you engage your core even more and maintain stability throughout.” 

Practice with your form, core engagement, and breathing in mind, and when you’re not feeling challenged, that’s your cue to move up in weight. “Progressive overload is key,” Assal says. “Gradually increasing the weight or intensity will help you continue to build your strength.”

Finally, as you foray into kettlebell core training, make sure you always listen to your body and stop if you experience any sharp pain, Gallucci says. 

The Takeaway

Kettlebell training is a fantastic and functional way to work your core even when you’re not doing ab-specific moves. The caveat: “Controlled movements are essential for avoiding injury and maximizing results,” Assal says, and that’s hard to do if you go too heavy too fast, or you aren’t executing the move properly. “Kettlebell core exercises are incredibly adaptable, so start with light weights and controlled movements if you’re new, and as you build confidence, progress to more intense exercises like swings, snatches, or even clean and jerks,” she says. Once you’ve built a base, don’t be afraid. “Push to go deeper and challenge yourself!”