Try this complex instead of standard folds and twists.
This workout perfectly loads all the muscles of the body, including the rectus and oblique muscles of the abdomen. And due to the use of an unstable projectile, it strengthens the shoulders and increases their stability.
Do each exercise for 30 seconds, rest the rest of the minute and move on to the next. When finished, take a break for one minute and start again. Complete three circles.
All exercises, with the exception of the third, are done in both directions. That is, 30 seconds of lifting with a kettlebell in the right hand, then the rest of the minute – rest and 30 seconds – movement of the left. The same with exercises 2 and 4.
If in the process you feel that you can handle heavier shells, try 12-16 kg, but be careful.
Lie on your back and stretch your arm with the kettlebell up. Straighten your legs and keep your free arm away from your body.
Tighten your abs and lift your torso into a sitting position and extend your arm with the kettlebell up. Slowly return to the starting position and repeat.
Knee bend
Stand on your right knee, stretch your left hand with a kettlebell over your head and straighten it, bend your right at the elbow. Look at the projectile. Bend at the hips and lower your torso until your right elbow touches the floor. Return to the starting position and repeat again.