Move Well Physiotherapy’s Killer KB AB Workout
1. Standard KB Swing x 20 reps
2. Single arm swing x 10 reps on each arm
3. KB renegade upright row x 10 reps on each arm
4. KB Leg raise x 20 reps
5. KB plank push and pull
6. KB pull over x 20 reps
7. KB get-up sit ups x 20 reps
8. KB lift with foot for obliques x 10 reps on each leg
9. Leg lift over KB x 20 reps
10. KB resistance band twist x 10 reps on each side
REPEAT KB CIRCUIT TWICE
1. Standard KB Swing x 20 reps
As simple as the KB swing is- it will still target your entire trunk. Choose a KB that is the correct weight for you (you should feel challenged but you should be able to complete the workout with this weight). Stand over the KB with feet hip-width apart. Place a Foam Roller behind you, this will help you with the backswing- if you hit the foam roller over you are swinging the weight too far back. Squat down, grip the KB with palms facing you. Driving through your heels, explode through hips to send weight swinging upward from the quads. Aim for chest height, with arms extended. Contract your core and glutes throughout the exercise. Keep back straight.
x 20 REPS
2. Single Arm Swing
This is a great exercise for working on your balance as it engages your stabilizing muscles as you are working one side of the body at once. Begin in the same position as the standard KB swing. Grasp the KB with one hand, keeping your other hand close to catch the KB when it is in line with your chest.Use that hand that has just caught the KB to swing it back up to your chest. Keep alternating hands
REPEAT 10 REPS WITH EACH ARM
3. KB Renegade Row
The renegade row works the entire trunk and is an excellent exercise to target your obliques. Try to avoid swaying side to side as you row. Begin in a plank position by holding two KB (same weight) with your hands gripping your KB. Take a wider stance with your feet to create a wide base for you to work with. Keep your trunk engaged and body in a straight line from head to toe. Starting with your right side, row the KB up towards your chest keeping your elbow close to your body then lower the weight
REPEAT 10 TIMES ON EACH SIDE
4. KB Leg Raise
Hold a KB overhead and lie flat on your back.Keeping your legs together, lift them up off of the ground and then lower them just before your heels touch the ground. Make sure that your back is not rounded.
REPEAT 20 REPS
5. KB Plank Push and Pull
This intense plank variation will get your ABS firing! Begin in a plank position, hands beneath your shoulders, with your legs in a wide shoulder width stance. Place KB just in front of your hands. Reach for the KB with your left hand, keeping your abs tight and push it forwards. Then pull the KB back with your left arm back to starting position. Repeat the same movement with your right arm.
REPEAT 10 TIMES WITH EACH ARM
6. KB Pull Over
You can also perform this exercise with straight legs. This exercise is a great stabilizing exercise and will work your entire abs. Begin by lying on your back with your knees bent and feet flat on the floor. DO NOT ARCH YOUR BACK. Press the KB above your chest, keeping your arms straight and then bring it back down behind your head.
REPEAT x 10 REPS
7. KB Sit-Up
Hold the KB overhead. Lie flat on your back and keep your legs out straight. Keep your arms straight and then sit-up, make sure that you keep your back straight. Slowly, lower yourself back into starting position. Make sure that you are sliding back down as if you were sliding one vertebrae down at once.
REPEAT x 10 REPS
8. KB lift with foot
Sit on the ground and place the handle of the KB over the front of your foot. Make sure that the weight is not too heavy for you to lift. Lie flat on your back, make sure that your back is not rounded. Pull the weight up by bringing your knee towards your chest, pause and then straighten your leg again without touching the ground.
REPEAT 10 TIMES ON EACH LEG
9. Leg lifts over KB
Place a KB in front of you. The aim of this exercise is not to touch the KB. Once you are in a comfortable position, keep your legs out in front of you- you will move your legs from right-left over the KB touching the ground with your heels and then lifting your feet back up over the KB to do the same on the other side.
REPEAT x 20 REPS
10. KB band twists
Anchor a resistance band to a bench, attaching the KB to the resistance band. Fold your legs and lift them up off of the ground. Now twist and pull the KB to your right side. The resistance of the band will try and pull you towards where it is anchored to, so keep your abdominals tight throughout the exercise.
REPEAT 10 TIMES ON EACH SIDE
