8 Kettlebell Exercises For Women

Kettlebell Exercises

Hello ladies! Do you have clothes hanging in your closet that you wish to wear, but feel too self-conscious to put on? Or have you bought them hoping that one day they will fit, perhaps a size or two smaller than yours? Try adding kettlebell training to your home workout routine, it’s proven to be an effective fat burner by building up muscle mass and burning extra fat. Kettlebell training is also known for increasing your aerobic capacity—it makes you stronger and more able to perform difficult tasks at high intensity for longer periods. Many people who use kettlebell set, have reported improvements in core strength and dynamic balance.

Try out these eight kettlebell exercises for a full-body workout at home

Workout Equipment

Use a low to medium-weight kettlebell; beginners can start with 8kg kettlebells and increase the weights gradually when they master the form.

Workout Duration

Include kettlebell training in your workout routine at least twice a week. Start with a warm-up and stretching, then complete a full-body workout of 30 minutes, with 35 seconds of exercise and 25 seconds of rest or 12 reps of each exercise. Complete 2 sets of each exercise.

Kettlebell Swings 

The most effective exercise that acts on multiple muscle groups with one movement – The two-handed kettlebell swing is the ultimate exercise for women. Not only does it activate most of the muscles in your body, but it also improves your cardiovascular fitness and improves your posture. Keep your chest and ribcage lifted throughout the movement, snap your hips forward as you swing, squeeze your buttocks tight as if you were trying to hold a watermelon between them, and feel yourself swinging up into a vertical position before gently lowering yourself back down to the floor.

Single Arm Kettlebell Deadlift

The single-arm deadlift is an excellent exercise to learn how to use kettlebell set, as well as a great way to build up the posterior chain (or backside) muscles. To perform this exercise, you must push the hips back and forth while squeezing your buttocks tight at the top. It is important to keep your back flat throughout this lift so do not let it round. You will also want to make sure you aren’t hunching your shoulders at all but instead letting your legs and buttocks do all the work. If you can master this movement pattern, you can expect that it will be easy for you to lift heavier weights than you might have thought possible!

Single-Leg Kettlebell Deadlift

Kettlebell single-leg deadlifts focus on strengthening the hamstrings and buttocks. To perform this exercise, hinge at the hips and not the lower back, keeping your weight on the heel of your rear foot as you tilt forward and lower the kettlebell to the floor. Make sure that your back leg does not rotate outwards during this movement; keep it straight or pointed toward the floor

Kettlebell Goblet Squat

The goblet squat is an excellent exercise for activating the legs, back, and buttocks. Remember to squat deep while performing this exercise to avoid a disproportionate amount of stress on the legs compared to the buttocks. If you have trouble doing this exercise, practice without a kettlebell first.

Kettlebell Racked Squat

The racked kettlebell squat is a variation of the goblet squat in which you hold the kettlebell in one hand while lowering yourself down into a deep squat. You will want to keep your hips and knees together, your elbows tucked in tight to prevent the shoulders from getting fatigued, and make sure that your thighs are at least parallel with the floor before moving on to the next exercise

Kettlebell Racked Reverse Lunge

The kettlebell reverse lunge is the ultimate leg and buttock exercise for women. Just as squat, it also needs to be performed deeply so that your back knee almost touches the floor. Keep your chest up and your eyes looking forward throughout the entire exercise. Focus on keeping your elbow tucked in tight so it doesn’t flop around, and relax your shoulders by letting them hang down. Keeping your core tight will help stabilise your hips as you lunge, preventing you from wobbling around as you move through space.

Kettlebell Windmill

The kettlebell windmill is a fantastic exercise for strengthening and sculpting the core muscles, including the obliques. You can also improve your hip mobility and hamstring flexibility by practising this exercise. To begin, keep your back leg straight while shifting weight to the rear leg. Next, lower yourself toward the floor with control using the strength in your hips and abdominal muscles.

Kettlebell Rowing

The kettlebell row is an exercise that targets the back, core and arm muscles. It’s great for improving your posture by pulling your shoulders backwards and opening up your chest. Keep your back flat as you row the kettlebell upward, making sure that your elbows stay pointing straight towards the ceiling. Try not to hunch your shoulders, keep them down and towards your hips. Sit back onto your heels as you perform this exercise; this will help load up the hamstrings as well.

These are some basic exercises that you can do with a kettlebell set. There are many other exercises you can add to your regimen as you gain experience. If you aren’t comfortable using a kettlebell, you can perform all these exercises with a rubber hex dumbbell set too! Make sure to watch YT videos of these exercises and closely look at the form. Adding this to your routine will help you achieve amazing results in combination with healthy, nutritious meals.

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