The Best Kettlebell Workout for Women

A kettlebell, sometimes called a Russian kettlebell, is a round weight ranging from 8 kg to 24 kg. The kettlebell has a single handle on the top and a flat surface on the bottom. Russian athletes used the kettlebell to create resistance and increase their strength. Later on, Olympic athletes discovered the advantages of kettlebell exercises, and it is now used by fitness enthusiast and athletes everywhere.

How a Kettlebell Can Get a Woman in Shape

Using a kettlebell workout for women to get into shape has many benefits. The body starts to sculpt itself really fast because you are burning calories and building muscle at the same time. Using a kettlebell can burn as many calories an hour on and treadmill and 60 percent more calories than weight lifting. Kettlebell exercises can tone muscle, strengthen bones, improve posture and increase energy. Also, a kettlebell workout amps up heart rate for fate burning benefits.

Arm Toning Exercise

This kettlebell exercise is great for toning and slimming the upper arms of women. This kettlebell workout for women is popular among fitness centers and if done correctly fast results can be achieved.

In this exercise, you will need a single bell and a flat space to walk. Walk 20 to 25 yards while holding the bell to your chest then pressing it about your head. When you are doing this, your elbow should be locked in place and your shoulders in socket. Once you have walked 20 to 25 yards, lower the kettlebell and start pressing it with your other arm. Repeat this with the opposite arm. Repeat this exercise 10 times per arm.

Abdominal Muscles Exercise

This abdominal exercise is great for sculpting the muscles in the core of the body. Adding the kettlebell to this traditional exercise forces the body to work twice as hard, creating faster results.

While lying on your back hold the kettlebell with both hands and extend your arms towards the ceiling. Next, roll your body up slowly focusing on using your abdominal muscles. Once your body is in a 90-degree position, stop, exhale, and lower your body back to the floor. Repeat this exercise for 10 to 12 repetitions.

Exercise for Toning Buttock and Thighs

Ideal for tightening thighs, this exercise engages the glutes, hamstrings and quadriceps and slims the entire upper leg. Alternating in and out of the squatting position targets the inner and outer thigh muscles, as well as the muscles where the thighs and buttock meets.

Start out in a wide squat stance with your feet two feet apart. Using both hands, hold the kettlebell just above the ground. Jump straight up and at the same time bring the kettlebell chest level and snap your legs together. Do 10 to 12 repetitions of this exercise.

Upper Body Strengthening Exercise

A kettlebell workout makes a great exercise for defining the muscles in the shoulders and chest. This exercise also targets the triceps and biceps reducing are jiggle.

Start in a standing position and legs together with your knees slightly bent. Hold the kettlebell with both hands, palms facing up. Twist your torso at the waist and at the same time move the weight to one side. Then curl the kettlebell to your chest and before twisting back to normal position and lowering it back to the opposite side. Repeat the exercise for 20 to 25 repetitions.

References

BodyBuilding.com: Kettlebell Exercises - www.bodybuilding.com/fun/kettlebells.htm

Brian Copeland’s Core Fitness: Kettlebell Exercises for Men and Women - www.bccorefitness.com/exercises.html