Kettlebell: Ground Rules
Follow these technique and form tips for safer toning:STAND TALL
Keep shoulders back and down, chest lifted.
CONTRACT YOUR CORE
Before beginning each move, tighten your ab muscles as if someone threw very cold water on your belly. Maintain this contraction throughout the exercise, but don't hold your breath.
STAY IN CONTROL
Move rhythmically, but don't fling the weight.
Tone your arms—in just 10 minutes a day!
Warm-Up
(2 minutes)Stand with feet hip-width apart for all three exercises. You can do these with a lighter kettlebell (or dumbbell) or no weight at all if you want to ease into the workout more slowly.
Halo
Targets abs and back
Hold kettlebell upside down by horns with both hands, arms overhead (A). Keeping shoulders down, chest forward, and abs tight, rotate torso from waist in a circle to the left (B). Kettlebell should make small, controlled "halos" overhead. Repeat for 20 seconds (about 6 circles), then switch directions.
Half Squat
Targets hips, butt, and thighs
Hold kettlebell by horns with both hands in front of chest (A). Shift weight onto heels, bend knees and hips, and sit back, as if lowering halfway into a chair (B). Press into heels and stand back up. Repeat for 40 seconds (about 40 squats).
Round the World
Targets shoulders and arms
Hold handle in left hand, arms at sides. Swing weight around back and pass kettlebell to right hand behind you (A). Continue circling around front, passing it back to left hand (B). Repeat counter-clockwise for 20 seconds (about 12 circles). Switch directions for another 20 seconds.