Here are some kettlebell exercises you can try, even if you are new to the game. Try these and you will soon see the difference in your appearance. But before we hop into the subject in detail, makes sure you consult a professional before you go ahead and try these.
Squats are great to shape your butts, quads, and hamstrings. This will be done while getting your heart rate up. Hold the kettlebell tight to stay in control.
♦ Stand with your feet shoulder-width apart. Bring the kettlebell to your chest by holding it with both hands.
♦ Keep the back flat, chest up and look up.
♦ Now move into a deep squat and come back up pushing the floor away from you.
♦ Breathe in, hold and release, and exhale while coming back up.
♦ This completes one rep. Do 12-15 reps a set.
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2. This does wonder for your butt and your back. It also challenges your core and builds stronger muscles:-
♦ Stand with your feet shoulder-width apart, toes slightly turned out and place the ball between your feet.
♦ Inhale through the nose and hinge at the hips while reaching for the bell. The weight should be on the heels and knees should be partially bent.
♦ Push the hips forward so you end up in a tall standing position, actively engage your glutes at the top of the movement.
♦ Your shins should be perpendicular to the floor.
3. Kettlebell Swings:-
♦ Stand over the kettlebell with feet hip-width apart, chest up and shoulders back.
♦ Keep your arms loose and engage your core and put the bodyweight in your heels.
♦ Keeping the arch in your lower back, bend your hips back until the kettlebell is between your legs and swing the weight up.
♦ Let the weight swing back between your legs as you bend your hips. If you feel the pressure on the hips, then you are doing it right.
♦ Extend your hips and knees to reverse the momentum as you move onto to the next rep.
4. Triceps Press:-
♦ Stand with your feet hip-width apart.
♦ Hold the kettlebell at the base with both hands and lift your hands overhead.
♦ Keep your elbows close to your ears, lower the kettlebell behind your head to neck level.
♦ Now, straighten your arms to raise the kettlebell again.
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5. Bent over Rows:-
The primary muscles that this exercise helps with are rear shoulders and rhomboids. It also helps with getting biceps, hamstrings and your lower back in shape.
♦ Stand with your feet hip-width apart, knees slightly bent and two kettlebells in front of you.
♦ Hinging at the waist, bend your elbows and pulls the kettlebells towards your rib cage.
♦ Lastly, extend your arms back to the start and repeat.