You'll find a considerable amount of activation when performing heavy swings (Turkish get-ups probably more so, however). When it comes to having 'visibly defined' abs, a low bodyfat percentage is the key factor. KB swings can be a useful calorie-burning exercise but a calorie-restricted diet will make more difference overall.
I found that almost daily swings with a 32kg/40kg kettlebell had a crazy effect on my metabolism and I burned a lot of calories. Never got the visible six-pack though (I like cake) but I was close.
Strict pull-ups helped a lot as well.
Thank you very much Chrisdavisjr. How many reps/sets of daily swings do you do and would a 24kg give similar results, or must it be much heavier within the 32kg/48kg range?
Visible abs are mostly made in the kitchen, not the gym, IMHO.Hi friends, can kettlebell swings replace isolation ab exercises? I've also read some fitness articles that swings can help with toning abs to make them more visible, but I would like to hear some of your personal views and experiences if this is true. Thank you!
You'll find a considerable amount of activation when performing heavy swings (Turkish get-ups probably more so, however). When it comes to having 'visibly defined' abs, a low bodyfat percentage is the key factor. KB swings can be a useful calorie-burning exercise but a calorie-restricted diet will make more difference overall.
I found that almost daily swings with a 32kg/40kg kettlebell had a crazy effect on my metabolism and I burned a lot of calories. Never got the visible six-pack though (I like cake) but I was close.
Strict pull-ups helped a lot as well.
Hand grenade question of this century. If you look at all the many and varied suggestions out there, the common link is "eat real food" i.e. minimize: junk, highly processed/manufactured fake food, and empty calories i.e sodas, beer, etc. Beyond that there's a pretty wide and conflicting range. Of course I have my own rigid opinions....What calorie-restricted diet would you recommend to having 'visibly defined' abs? Like what foods would be restricted, and what foods would you eat?
What calorie-restricted diet would you recommend to having 'visibly defined' abs? Like what foods would be restricted, and what foods would you eat?
... good lighting makes 90% of the difference when it comes to having 'visibly defined' abs.
I'll tried yesterday band resisted pushups first time ever and my abs are sore as fck.. no need for isolation work.
Hey @phroot: Hard to say because you would not chose a given bell for it's effect on your abs. The key is starting where you are, focussing on power, strength and tension, and working with progressively heavier weights. It is mostly about quality reps and progression over time.Visibility aside, does the kettlebell weight matter for hypertrophy of the abs? If you have a low body fat percentage but your abs looks meager, what weight would be best to make them get bigger?