You can swing it, press it, use one or two hands, and take it with you anywhere you go. Kettlebell training is one of the best ways to get the results you want.
A kettlebell looks like a small cannon ball with a handle attached. They're usually cast-iron, which can be intimidating. But fear not my fitness friends, kettlebell training is the perfect way to get better results in less time.
How? Well, for one, kettlebell training uses multiple muscle groups during each exercise. Unlike exercise machines or isolated moves like a bicep curl, kettlebell exercises, like the swing, engages every muscle from the Achilles tendon to the base of the neck. That's one of the reasons why kettlebell workouts burn about 20.2 calories per minute, according Ace Fitness. In 25 minutes you can burn up to 500 calories.
The following three moves are full-body kettlebell exercises, but target the oblique muscles. So if you're looking for a few moves to melt your love handles, take on these exercises. You can do these three as a 25-minute circuit, or add them to your fitness program.
Sit on the floor and hold the kettlebell with both hands around the bell. Hold the kettlebell at chest level with your feet straight out or knees bent. Rotate your torso as far as you can to the left, return to center, and twist to the right. Repeat this for 8 to 12 repetitions.
Floor to Shelf
Stand with your feet shoulder-width apart. Reach down to your right foot, and grab the kettlebell with both hands. Keep your chest up, core tight and shoulders back; then press off of your right foot to slightly twist your body to the left. As you rotate to the left, pretend that you're taking the kettlebell from the ground and placing it on a shelf near your left shoulder. The weight will move across your body in front of your stomach and chest before reaching your left shoulder. Perform 8 to 12 reps on each side.
This exercise is similar to the floor-to-shelf move except you move the weight over your body instead of across your body.
Start with feet shoulder-width apart, grab the kettlebell with both hands, and sink into a squat. Hold the kettlebell on the outside of your right knee. As you stand up, lift the kettlebell in an arching motion overhead. At the peak of this move, begin to squat, and lower the weight to the outside of your left knee. Repeat for 8 to 12 repetitions.
Do you like kettlebell training? If so, what's your favorite move? Comment below.
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