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6 Best Whole Body Kettlebell Workout For Women 

Madhura Mohan

Posted on September 21 2021

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 omen always look for versatility and excitement in things, this is no exception when it comes to workout gears. Post-Covid outbreak, we have received a lot many requests from women to suggest perfect at-home workout gear.

Unlike men, women don’t prefer to spend hours in the gym doing isolation workouts, ‘work short, work smart’ is the strategy that women follow.

When it comes to fitness goals, women generally look to tone up their body, scorch fat, lose weight and increase muscle strength (spending less amount of time daily).

And when it comes to workout gears, they look for equipment that renders an all-in-one workout, combines both cardio and strength aspects, something that’s flexible, versatile, simple to handle, yet effective. Well, there’s much more to be added to the demand list, I am just cutting it short here.

Ok, ladies, we’ve heard your demands, and here is suggesting you a unique piece of equipment, kettlebells that helps break up the workout monotony, offer an exciting dimension to your fitness routine.

 

ADVANTAGE OF KETTLEBELLS

The kettlebell looks like a solid cannonball with all the weight massed into a dense ball. The advantage of kettlebells lies in their unique shape, they come with a handle that serves as an easy grip, the kettlebell handle allows for the bell to be easily passed back and forth between hands, which increases the range of motion. Kettlebells outshine the conventional dumbbells and reign supremacy over fancy machines found inside gyms. The dynamic piece of equipment can give an all-in-one workout, add muscle tone without the bulk.

As a pre-requisite for any workout, do some warm up and choose a kettlebell that’s more convenient for you to lift. (don’t choose the one that’s too heavy or too light)

 

GOBLET SQUAT

1. Stand straight with your feet hip-width apart, your toes angled slightly outwards.

2. Hold a kettlebell with both hands gripping the handles (close to your chest) as though you were cupping a goblet.

3. Tighten your glutes, and core, sit back into your heels keeping your back and chest lifted with your elbows pointing down to the ground.

4. Press through your heels and push yourself back straight to the starting position.

 

KETTLEBELL LUNGES

1. Stand with your feet shoulder-width apart holding a dumbbell in each hand.

2. Keeping your back straight, take a long stride forward with your left leg.

3. When you lunge, your left foot and your upper leg should form a 90-degree angle.

4. Hold for a count of two.

5. Go back to the initial position by slowly straightening your legs.

6. Switch legs and repeat the movement.

     

    KETTLEBELL PUSHUPS

    1. Place the kettlebell down on the mat with its handle facing up.

    2. Come into a plank position with your hands holding onto the kettlebell handle firmly, slightly wider than shoulder-width apart.

    3. Your body should form a straight line from head to toe.

    4. Brace your core, bend your arms to lower yourself down towards the ground.

    5. Lower your chest towards the floor, then push yourself up until your arms are fully straight.

    6. That movement completes one repetition.

    7. Repeat the exercise.

       

      KETTLEBELL ARM DEADLIFTS

      1. Place a kettlebell on the floor lined up in between ankle bones with your feet hip-width apart.

      2. Hinge at your hips, slightly bend your knees, lower your torso, extend your arms to grab onto the kettlebell in an overhead grip.

      3. As you lower your torso, make sure to keep your core tight and back straight. Your torso should be parallel to the floor at the bottom of the movement.

      4. Push through your heels to stand up straight as you lift the weight to thigh level. Pause at the top and squeeze the butt.

      5. Keep the shoulder blades raised as you lift up the kettlebell.

      6. Lower the weight back down onto the floor with control.

         

        ONE-ARM KETTLEBELL SWINGS

        1. Stand straight with your feet wider than shoulder-width apart gripping the top of the kettlebell handle with your right hand.

        2. Holding the kettlebell between your legs, bend your knees slightly, hinge forward at the hips, use the momentum from your hips to swing the kettlebell forward to the chest level.

        3. Your arm just acts as a guide to move the kettlebell, all the power is initiated by thrusting of your hips.

        4. Lower the kettlebell back between your legs.

        5. Switch arms to repeat the movement.

           

          KETTLEBELL WINDMILL

          1. Stand tall with your feet placed in L-shape (turned out about 45 degrees to the left).

          2. Grip the kettlebell in your right hand and raise the right arm straight overhead with a locked-out elbow.

          3. Your left arm should be stretched out or resting by your side.

          4. Keep your right arm directly overhead, keep your eyes on the kettlebell, push your right hip out to the side, and your glutes slightly back.

          5. Hinge forward at your hips as you lower the left hand down to touch the right ankle.

          6. Keep your core tight, your back flat, when your left-hand reaches the ground, pause for a moment.

          7. Slowly return to the starting position.

           

          You can activate several muscle groups all at once, develop muscle tone, increase strength, and scorch fat with the suggested full-body kettlebell workout…

          The time-efficient kettlebell workouts will demand only 15 minutes of your day to tone your body and reach your fitness goals…What say, ladies? Your demands fulfilled?

           

          Also read: Achieve Flat Tummy & Slim Waist In Just 10 Minutes

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