Core Training WITHOUT Doing ABS

This program is designed to train your core, but without doing traditional abs training, like hovers and sit ups. Core training like this will have an impact on the appearance of your abs, more than performing sit ups. It will also burn more calories, because you use your whole body. In addition, you learn how to integrate your abdominals and the rest of your core, into whole body movement, which will ultimately increase your power and strength.

Now, i can’t claim the credit for this one. This program i adapted from the Kettlebell Coach Karen Smith’s article on Girls Gone Strong: Core Training with Kettlebells

For the post natal woman, remember to lift the pelvic floor on the breath OUT, as you lift (on the effort).


Perform 1 minute of each of the following, on the same side! Repeat on the other side. The program will take 12 minutes if you have no breaks…

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The half turkish get up (Susie demonstrating how to do it with a child on you!)

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The kettlebell swing. Make this one as dirty as you can, thrusting those hips with abandon. This will protect your back and arms. The pelvic floor lift is as you stand up and swing the dumbells

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Single arm snatch. Flick the weight from the floor to your chin, using the momentum of your legs. The pelvic floor lift happens on the stand-up-and-flick.

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Kneeling twist & lunge press. Perform the twist kneeling on the floor, then punch up as you stand into a lunge. The pelvic floor lift occurs as you stand and punch

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Deadlift. Pelvic floor lift occurs as you stand up.

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Single arm squat. Pelvic floor lift happens as you stand up.


Definitely one of the toughest core sessions that we’ve done for a while!

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