5 Best Kettlebell Exercises for a Slim Waist

Plain and simple, no gym is complete without a set of kettlebells. The plus of this equipment? You can start with a weight that works best for you and increase as you progress. Because kettlebells are great tools for transforming your body, we spoke with a personal trainer and learned the best kettlebell exercises for a lean, sculpted waist.

What makes kettlebells particularly effective? “Unlike traditional dumbbells, kettlebells feature an off-center handle that creates uneven weight distribution, forcing your core to work overtime for balance and stability,” says Coach. Adam QuinterFounder and Performance Director of Q24 and BlazePod Ambassador. “This unique feature makes them perfect for engaging the core and sculpting the waist while promoting full-body coordination and functional strength.”

Below, Quinter breaks down five must-have kettlebell exercises for a slim waistline. Each stimulates your heart in different ways.

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Half get up

“The half raise moves you from lying on the floor to sitting while stabilizing a kettlebell above your head,” Quinter tells us. “This slow, controlled movement requires core strength, shoulder stability and hip mobility.”

How to do it:

1. Lie on your back, holding the kettlebell in one hand above your head.
2. Bend your knee on the same side and place your foot on the floor.
3. Press into your planted foot and use your core and opposite arm to lift your torso.
4. Perform 3 sets of 5 repetitions on each side.

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Half Kneeling Chop (HK Chop)

“This rotational movement involves a diagonal cut across the kneeling body, challenging your core to resist unwanted twisting,” says Quinter.

How to do it:

1. Start kneeling with one leg forward and holding a single kettlebell with both hands.
2. Bring the kettlebell up to one shoulder and “cut” diagonally, bringing the weight to your opposite hip. Keep your torso stable as you do this.
3. Perform 3 sets of 10 chops on each side.

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Goblet squat

“Holding the kettlebell close to your chest, you’ll squat deeply while keeping your torso straight,” says Quinter. “(This exercise) activates the core to resist the forward pull of the kettlebell, strengthens the legs and glutes, and improves hip and ankle mobility.”

How to do it:

1. Hold a kettlebell by the horns in front of your chest.
2. Bend your knees and press your hips down to squat. Lower until your thighs are parallel to the floor.
3. Perform 4 sets of 12 to 15 repetitions.

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Single Leg Romanian Deadlift (SL RDL)

“(The single-leg Romanian deadlift is a) challenging balance exercise in which you hinge at the hips on one leg while holding a kettlebell,” says Quinter. “(It) engages the core to stabilize the pelvis, strengthens the hamstrings and glutes, and improves balance and coordination.”6254a4d1642c605c54bf1cab17d50f1e

How to do it:

1. Stand straight, balancing on one leg and holding the kettlebell with your opposite hand.
2. Press your hips back and lower the kettlebell toward the floor while extending your free leg behind you.
3. Return to the starting position.
4. Perform 3 sets of 8 repetitions on each leg.

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Single Arm Shoulder Press (SA Shoulder Press)

“Pressing a kettlebell overhead with one arm forces your core to stabilize against the sideways lean, creating a unilateral challenge,” Quinter tells us. “(This exercise) builds shoulder strength and stability, improves posture, and strengthens the obliques and deep core muscles.”

How to do it:

1. Hold a kettlebell with one hand at shoulder height, palm facing inward.
2. Press the weight overhead, making sure your torso remains straight and your core is engaged.
3. Gradually lower the kettlebell.
4. Perform 3 sets of 10 repetitions per side.

Why These Kettlebell Exercises Work

These kettlebell exercises challenge your core while supporting full-body strength and stability.

“The half-get-up and HK chop focus on rotational control and core stabilization, essential for everyday movement and athletic performance,” says Quinter. “The goblet squat and SL RDL build lower body strength while improving balance and functional stability. The SA shoulder press strengthens the upper body and challenges anti-lateral flexion, while the kettlebell swing combines explosive power and endurance, burning calories and revealing waistline.

Alexa Mellardo