You'll never do crunches again — after spending 10 minutes on these three kettlebell ab exercises

Man holding kettlebell in left hand while standing outdoors
(Image credit: Getty Images)

I’ve dug deep for a kettlebell ab workout that is short, fiery and efficient. And I think I’ve found one.

You’ll never do crunches again when you grab one of the best kettlebells for weightlifting and enter the hurt locker with this three-move functional core workout.

When we say “functional,” what do we mean?

A functional workout is a workout that primarily uses multi-muscle compound exercises to move your body in natural ways — pulling, pushing, jumping and squatting, for example, to build strength, mobility, muscle, or all of the above.

Functional core workouts usually include exercises you wouldn’t necessarily pick for an ab workout — they utilize the core heavily to drive and stabilize while also working and strengthening other muscle groups rather than isolating your abs.

Efficient, effective and good for your mind and body — that’s functional training. Give this workout a try, and get ready for the burn.

Watch Flo Lyfe’s 10-minute functional core strength circuit:

This 10-minute kettlebell workout only consists of three exercises:

4 rounds

  • Half kneeling kettlebell chop (8 reps right / 8 reps left)
  • Turkish sit-up (8 reps right / 8 reps left)
  • Banded suitcase march (8 reps right / 8 reps left)

Building core strength doesn’t just mean hitting your abs (read: abs vs core), so it’s unsurprising that this functional core circuit doesn’t either.

Also unsurprisingly, Flo Lyfe isn’t the real name of the coach who designed it. Colin Pasque is a functional training coach followed by celebs, like Tom Segura, and athletes alike.

Amazon Basics Kettlebell
Amazon Basics Kettlebell: was $18 now $16 at Amazon

The Amazon Basics kettlebell is the perfect budget-friendly option if you don't want to spend much money but still want to do kettlebell workouts from home. Choose between 10-60lbs but remember to check where each discount applies.

He’s programmed this circuit to work your left and right sides independently, which is one of my favorite ways to train — unilaterally. Unilateral workouts are particularly helpful if you have a dominant side that tends to take over during workouts.

Unlike barbell exercises, single-sided movements prevent your slacking side from getting help from your dominant side, helping to iron out potential weaknesses and muscular imbalances you might not even be aware of.

Over time, these weaker or underused muscles can cause dysfunction in your movement mechanics, potentially leading to overuse elsewhere or even pain and injury.

A functional workout is a workout that primarily uses multi-muscle compound exercises.

Even if you don’t always train unilaterally, trying a few workouts like this one, especially with kettlebells, can help you add more functional training to your strength routines.

I love coaching with kettlebells because they give you access to a free range of motion, which is great for developing mobility and strength and hitting more muscle groups. Back in the gym? these 5 kettlebell exercises are worth a try, too.

I’m a sucker for the comments sections when any coach posts a workout routine, myself included. One question that pops up is about the type of band to use for the hip marches.

I’d recommend a loop band from our best resistance bands guide, perfectly suited to glute and hip activation exercises. Choose a thickness that allows you to draw your knee upward to roughly hip height; too low, and the exercise becomes less effective for your hips and core.

And runners — the hip march is definitely an exercise aimed at you!

Why are crunches not recommended?

Woman performing an upright row holding a kettlebell up to her chest against a white background, showing abs

(Image credit: Shutterstock)

They are — they’re just not for everyone.

Crunches primarily strengthen the abdominal muscles while targeting the obliques and lower back. Doing too many, like any exercise, increases your risk of injury, especially if you have any problems with your back or struggle to engage your core properly.

While crunches aren’t “bad,” there are many other ways to strengthen your core as a whole unit of muscles rather than drilling down on one area repeatedly. As part of a wider core routine, you may enjoy crunches (and that’s great!) but if they bother your back, look elsewhere.

There’s no shortage of highly effective, functional exercises that load and move your core muscles through multiple planes of motion that reflect how you move day-to-day — rotating, flexing, extending, sitting, or standing up, for example.

Kneeling workouts are also brilliant at working on your core engagement because you can’t use your legs for support, as you’ll soon find out with this kettlebell routine.

More from Tom's Guide

Sam Hopes
Senior Fitness Writer, Fitness and Mobility Coach

Sam Hopes is a level 3 qualified trainer, level 2 reiki practitioner and senior fitness writer at Tom's Guide. She is also currently undertaking her Yoga For Athletes training course. Sam has written for various fitness brands and websites over the years and has experience across brands at Future such as Live Science, Fit&Well, Coach, and T3.

Having worked with fitness studios like F45 and Virgin Active, Sam now primarily teaches outdoor bootcamps, bodyweight, calisthenics and kettlebells. She also coaches mobility and stretching-focused classes several times a week and believes that true strength comes from a holistic approach to training your body.

Sam has completed two mixed doubles Hyrox competitions in London and the Netherlands and finished her first doubles attempt in 1:11.

Read more
Woman holding a kettlebell on her right shoulder against a grey backdrop wearing white crop top
You don’t need crunches to sculpt your core — try these 5 kettlebell exercises instead
fit woman's abs
Instead of 'basic' crunches — here are 3 abs exercises you need to try, according to a functional training coach
woman doing side plank exercise
Ditch sit-ups — strengthen and define your core with 1 dumbbell and this 5-move ab workout
a man doing a sit up
You don’t need crunches to build a strong core — here are 6 exercises to try instead
Woman holding two dumbbells in a studio showing abs muscles
You'll never do sit-ups again after trying these 5 dumbbell ab exercises — according to a personal trainer
a photo of a woman with strong abs holding a set of dumbbells
Forget crunches — a personal trainer recommends these 5 standing ab exercises to strengthen your core
Latest in Fitness
a photo of the Skechers Go-Walk Slip-in shoes
My mom swears by these Skechers slip-in shoes — and they are currently 36% off in the Amazon Spring Sale
a woman's abs
I tried the viral Nikola’s Pilates 7-minute tiny waist and abs workout — here’s what happened
Stanley Quencher 2.0 on a blue background
Quick! The famous Stanley Quencher is just $33 in the Amazon Spring Sale
Two women wearing Lululemon active wear
Lululemon's 'We Made Too Much' section spring restock beats Amazon's Big Spring Sale — 17 finds I'm shopping from $9
a photo of Peloton leggings
Hurry! My go-to Peloton leggings are $25 right now in the Amazon Big Spring Sale
Amazon deals running
Huge Amazon running sale from Asics, Garmin, Shokz and more — 17 discounts I’d shop now
Latest in Features
Young Asian woman using a laptop on a train
70% of Americans commute every week – here's why a VPN is your ideal companion
SeeStar S30 smart telescope used to capture galaxies.
I’m pairing my smartphone with this smart telescope for the next solar eclipse this weekend
Gemini and ChatGPT logos on a phone
I've made Gemini my primary AI tool instead of ChatGPT — here's 5 reasons why
AirPods Pro 2 in hand
AirPods Pro 3 rumors: Everything you need to know
Three green bedroom plants in pots on bedside table next to bed with wooden head board and amber bedding
This TikToker reckons bedroom plants can improve your sleep quality, but do the experts agree?
a woman's abs
I tried the viral Nikola’s Pilates 7-minute tiny waist and abs workout — here’s what happened