In this fast paced life, women who are equally busy as men want to stay in the best body shape that not only looks attractive but ensures optimal level of fitness as well. The only question that arises is how to own such a body with little time to spare! It is here that the kettlebell workout consisting of calorie cutting exercises comes in like a savior.
If you exercise using the plastic or rubber encased cast iron shaped into a ball along with handles attached on to it, your body strength, flexibilIty and balance will increase. Not to forget, the unhealthy body fat will be drastically minimized too. Let us gear up for the seven most effective kettlebell exercises for fit women.
Kettlebell Exercises for Women
Swing Away Your Excess Body Fat
Follow the step by step guidelines for correct execution of kettlebell swing exercise. Get into an upright position with feet at a distance equal to the width of your shoulders. The swing exercise begins when you bend both of your knees to get into a squat like posture. The correct squat position is achieved when your knees are bent, thighs are almost running parallel to the floor and back remains straight. Bend forward to hold the kettlebell by its handle using both hands.
Once your grip on the handle is firm, swing the kettlebell in an outward direction and begin returning to the standing position. There is no need for you to swing the ball beyond your shoulder level. As the kettlebell begins to swing back in your direction, be swift to squat so as to allow the kettlebell to swing unimpeded between your legs. This forward and backward swing is counted as one repetition. Continue till you are done with ten similarly done swings. With regular practice, you will gain more control and pace in the swing action.
Deadlift Plus Kettlebell
For beginners, it is advisable to use a single, moderate weight kettlebell whereas others can proceed to double kettlebell. With feet hip width apart and flared in the outer direction, squat down to hold the kettlebell which should be placed on the ground, between your feet. You must keep the abdominal muscles engaged and neck alignment correct. In this exercise, you need to draw the effort to pick up the kettlebell by its handle and push back up from your legs and not arms. Three sets consisting of ten to fifteen repetitions will prove effective.
Encircle The Body With Kettlebell
In this particular exercise, you need to keep your arms placed in front of your body. Tightly grasp the wide handle of kettlebell using both hands. Your feet should maintain hip width distance throughout the exercise.
As soon as you release the grip off the handle with the left hand, move both the arms around your waist to reach behind the back. Take the kettlebell’s handle into the left hand and move both hands once again but this time in an anti clockwise direction to reach the front. This completes a circle or repetition. Even the slightest of hip movement is to be avoided while performing the exercise.
Torch calories by including windmill exercise to your morning workout schedule. Take your position by placing your feet hip width apart and angled at forty five degree. Grasp the kettlebell by the handle and raise your arm first, till the shoulder level and then take it all the way up such that it runs parallel to the rest of your body. Once that’s done, look in the upward direction and bend your upper body (till the waist) to the opposite (that is left) side.
Using your left arm which is free of weight you must try to make contact with the left one. While doing this, give a slight rotation to your chest directing it towards the ceiling. Hold that position,then return to the normal position. All this while your right arm must remain completely extended with no bend in the elbow. Lower the kettlebell onto the floor only once you have successfully completed five repetitions of the above mentioned physical exercise. Switch the kettlebell onto the left arm and repeat.
Burn Fat With Single Arm Bent Row And Kettlebell
To infuse variation into your mundane row exercise, add the kettlebell. Assume a wider stance, squat to a slight degree and bend in a forward direction from the hip region such that the upper half almost forms a parallel line with the floor. Hold onto a single kettlebell with one hand and break its contact with the floor whilst keeping the arm completely straight. For the next step, you must not change the alignment of your back or shoulders.
To balance and support your posture, you can either place the free hand over your thigh or raise it to the side. Keep the core engaged and begin pulling the kettlebell higher till the mid abdominal region while keeping the elbow and kettlebell to the side of the chest. Lower the kettlebell and repeat this ten times before switching to the other side.
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Half Get Up For Full Results!
You need a single kettlebell to perform the half get up exercise for toned results in the shoulder, back and abdominal areas. Lie down on your back with the kettlebell in your right hand such that it remains perpendicular to your body. Bend the knee of the opposite side to allow the sole of your shoe to rest on the floor. In the next step, slowly prop the upper half of your torso on the left arm till the back is completely straight.
The right hand with the strength training aid must always stay in line with the right shoulder. Go back to the starting position and repeat the same eight times. Do not forget to perform this exercise on the other side.
Try Push Ups With A Kettlebell
Intensify your routine pushup exercise by adding kettlebell to it. To do so, get into the usual pushup position, either on your knees or toes and place one hand on the handle of the kettlebell.
This position causes the muscles of the arms and shoulders to work more during the pushup. Keep your torso stable and abdominal muscles engaged while lowering your position during the exercise.