Best Kettlebell Obliques Workouts

A well-defined core is often the ultimate fitness goal for many people. The obliques are a key component of your core muscles and play an important role in overall core strength and stability. Kettlebells are versatile and effective tools for targeting your obliques and creating a chiseled, sculpted core. In this blog, we’ll dive into the best kettlebell oblique workouts to help you achieve that coveted shredded core.

Best Kettlebell Oblique Workouts

Kettlebell Windmill

Kettlebell windmill is an excellent exercise to engage your obliques while improving shoulder mobility and stability.

Instructions:

Stand with feet shoulder-width apart, holding the kettlebell in your right hand.

Press the kettlebell overhead and lock your arm, keeping your gaze on the kettlebell.

Turn your left foot out slightly, and hinge your hips to the left while keeping your legs straight.

Lower your left hand toward the ground, keeping your right arm straight and perpendicular to the floor.

Push your hips to the right to return to the starting position.

Repeat for 10-12 reps on each side.

Russian Twist

This classic core exercise targets the obliques and helps improve rotational strength and endurance.

Instructions:

Sit on the ground with your knees bent, feet flat, and hold the kettlebell with both hands at chest level.

Lean back slightly, maintaining a straight back and engaging your core.

Lift your feet off the ground to create a V-shape with your body.

Rotate your torso to the right and tap the kettlebell on the floor beside your hip.

Rotate to the left and tap the kettlebell on the floor on the other side.

Continue alternating sides for 20-24 reps (10-12 reps per side).

Oblique Crunch Kettlebell Obliques

This exercise is perfect for isolating the obliques, adding resistance to your crunches for more muscle engagement.

Instructions:

Lie on your right side with your legs straight and your right arm supporting your head.

Hold the kettlebell with your left hand, resting it on your left hip.

Contract your obliques to lift your upper body and left leg toward each other, keeping the kettlebell in place on your hip.

Lower your body back to the starting position, maintaining control.

Repeat for 10-12 reps on each side.

Plank Row Kettlebell Obliques

Dynamic exercise not only targets your obliques but also works your entire core and back muscles.

Instructions:

Start in a high plank position with a kettlebell placed next to your right hand.

With your core engaged, pick up the kettlebell with your right hand and perform a rowing motion, pulling the kettlebell toward your chest.

Lower the kettlebell back to the ground, maintaining a strong plank position.

Switch sides and repeat with the left hand.

Perform 16-20 reps (8-10 reps per side).

Figure 8: kettlebell obliques

Kettlebell workout challenges your obliques and coordination while improving core stability.

Instructions:

Stand with feet wider than shoulder-width apart, holding the kettlebell in your right hand.

Squat down slightly and pass the kettlebell between your legs to your left hand.

As you stand, swing the kb around your left leg and pass it back to your right hand.

Squat down again and pass the kettlebell between your legs to your left hand.

Swing the kettlebell around your right leg and pass it back to your right hand.

Continue this figure 8 pattern for 30-60 seconds.

Halo Chop Kettlebell Obliques

This unique exercise combines a kettlebell halo with a chopping motion to target your obliques and enhance core rotation.

Instructions:

Stand with feet hip-width apart, holding the kettlebell upside down by the handles with both hands at chest level.

Perform a halo by rotating the kettlebell around your head, returning it to chest level.

As you bring the kettlebell back to your chest, pivot your right foot and rotate your hips to the left, performing a chopping motion across your body.

Bring the kettlebell back to the starting position and perform a halo in the opposite direction.

Pivot your left foot and rotate your hips to the right, performing a chopping motion across your body.

Continue alternating sides for 16-20 reps (8-10 reps per side).

Side Bend: kettlebell obliques

The kettlebell side bend is a simple yet effective exercise for isolating the obliques and improving core stability.

Instructions:

Stand with feet shoulder-width apart, holding the kettlebell in your right hand.

Engage your core and slowly bend at the waist to the right, allowing the kettlebell to lower toward your knee.

Return to the starting position by contracting your left obliques.

Repeat for 10-12 reps on each side.

Kettlebell Single-Arm Overhead Lunge

Full-body exercise not only works your obliques but also challenges your balance, stability, and leg strength.

Instructions:

Stand with feet hip-width apart, holding the kettlebell in your right hand.

Press the kettlebell overhead, locking your arm and keeping your gaze on the kettlebell.

Step forward with your left foot into a lunge position, ensuring your knee doesn’t go past your toes.

Push through your left heel to return to the starting position.

Repeat for 10-12 reps on each side.

Incorporate these eight kettlebell oblique exercises into your workout routine to strengthen your core and achieve a shredded, sculpted look. Remember to always prioritize proper form and technique, and progress gradually by increasing weight or repetitions. With consistency and dedication, you’ll be well on your way to showcasing those chiseled obliques.