A good kettlebell ab workout is not a crunch list. Your middle fights to stop your body bending, twisting or tipping over while one lump of iron tries to make it happen. Every move here needs one bell and a patch of floor.
Below you get 9 kettlebell ab exercises, each with sets, reps and a real starting weight in kilos and pounds, an easier version if you are new, and a 20-minute routine you can run at home with one bell.
Ask three people how many squats to do a day and you get ten, fifty and a hundred. None of them asked what you want the squats to do.
So how many squats should i do a day? Somewhere between 20 and 100, and the end you land on depends on your goal.
100 pushups a day will change something in your first month. Whether it changes your chest or just your calendar depends on one number: your max set.
So is 100 pushups a day good?
For a beginner, yes, for about a month.
Those two bodies in the side-by-side photo are not a before and after. They are two different skeletons, or one skeleton photographed two different ways.
Almost every hip dips vs no hip dips comparison comes down to where two bones sit and how much padding covers the space between them. Neither version is fitter, healthier or better trained.
Same bars, same movement, and two setup details decide which muscle does the work. Chest dips vs tricep dips comes down to your torso angle and your elbow path.
Lean forward with your elbows drifting out and your chest takes the load. Stay upright with your elbows tucked and your triceps take it instead.
In the RDL vs good morning matchup, the bar sits across your back on one and in your hands on the other.
That one difference changes how hard your lower back has to fight. The good morning trains the lower back hardest, and the RDL trains the hamstrings hardest while taking far more weight.
A dumbbell goblet squat is a squat you do while holding one dumbbell upright against your chest. It trains your quads, glutes, and core while keeping a bar off your back.
Below you get real pounds by experience level, the point where your hold quits before your legs do, and what to do once the dumbbell gets too heavy to hold.
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Your back foot hunts for the floor. The dumbbell swings out to the side, your hip rolls open, and the set ends because you tipped over instead of because your hamstring gave up.
That is the single leg RDL experience for most people, and it gets blamed on bad balance.
You can be loading your glutes ten seconds after you sit down.
The dumbbell hip thrust is a glute exercise where you rest a dumbbell across your hip crease, plant your upper back on a low bench, and drive your hips up.