MUSCLES ENGAGED Back (middle) Middle back muscles are very important as they help to support and strengthen the core muscles at the front of your body. Obliques Many people put a lot of focus on working their abs but forget their surrounding neighbors; the oblique muscles. Obliques serve as stabilizers, and are used in almost every physical activity. Exercising your obliques should be a very important part of your workout program. Equipment Used Kettlebell The kettlebell is a cast-iron weight (resembling a cannonball with a handle) used to perform ballistic exercises that combine cardiovascular, strength and flexibility training. Sizes may range from 4 pounds (1.8 kg) to 175 pounds (79 kg). Exercise Instructions Step 1 Start in a modified push-up position while gripping a kettlebell in each hand and placing your feet double shoulder width apart. Step 2 Brace yourself, keeping your back flat and your core engaged as you pull the kettlebell up towards the bottom of your ribcage. Step 3 Lower the kettlebell back down to the floor with full control and repeat on the other side.