I have a hard time just sitting and watching TV. Much to my wife’s annoyance, I instead use that TV time for stretching, myofascial rolling, or core work. I posted my favorite kettlebell core exercises, but here is another group of exercises to add some variety to your core work.
I use a 16 kg kettlebell for each of the ab and core exercises in this workout (feel free to substitute a medicine ball, free weight or just body weight). Make sure to focus on the correct form before adding extra sets or reps. The three exercises are the kettlebell hot potato, kettlebell yaw press, and Janda sit-ups.
First start with 100 kettlebell swings or 1 set of Tabata Interval swings.
Hot Potato: start by holding the ball of the kettlebell (handle down) in your right hand. Keep your elbow tight against your side. Keep your abs glutes and legs active. Quickly pass the bell from hand-to-hand. Exhale with the catch.
Kettlebell Yaw Press: This is an awesome exercise from Scott Sonnon that incorporates a twising force into your routine. Start with the kettlebell in the right hand in the rack position. Press up to lock-out while twisting to the right. Perform your reps and then switch sides.
Janda Sit-up: gets its name from its inventor Czech physician Vladimir Janda, one of the world’s leading experts on muscle function analysis and back trouble.
Professor Janda devised a way to completely eliminate the hip flexors from the sit-up, thereby putting the full stress on the rectus abdominus. I am normally opposed to the idea of “muscle isolation” because it negatively affects the body’s ability to function as a unit. The Janda sit-up is an exception. This deceptively simple looking exercise is one of the most difficult and effective you can do for your abs.
The best way to do the Janda sit-up requires a partner (if you don’t have a partner than hook your heels on your kettlebell). Lie on the floor with the knees bent to ninety degrees and your feet flat. Your partner will hold on to your legs about halfway between your ankles and knees and apply steady pressure as if trying to pull your feet off the floor. Don’t let him.
Tighten your glutes and hamstrings to keep your soles flat on the floor. Keep your arms at your sides and slowly sit up without jerking. Squeezing the hamstrings and glutes takes the hip flexors out of the movement due to a neurological phenomenon called Reciprocal Inhibition, which causes a muscles to relax when its antagonist contracts.
In this case, the antagonist muscle groups are the hip flexors (illio-psoas) and the glutes and hamstrings. It is very important to maintain tension throughout the entire rep. Not only will this completely isolate the abdominals, but by removing the hip flexors lower back stress is virtually eliminated.
You probably won’t be able to complete even one full-range rep at first, it is that difficult. If this is the case, begin in the top position and perform a slow negative. Completely relax at the bottom and use your arms to get back into the top position for the next rep. eventually you will build up to full range reps.
To recap:
- 100 kettlebell swings
- 20 kettlebell hot potatoes
- 10 kettlebe yaw presses each side
- 10 Janda sit-up
Repeat this set one more time. Remember if you are a beginner just lower the reps or if you are advanced increase the reps/sets. Have fun and let me know how it goes!
