Want to look great in your tank-tops and sleeveless dresses this spring and summer? Kettlebell arm exercises are the answer. Not only do kettlebell workouts improve your overall muscle strength and tone, you also burn calories and enhance core strength.
Kettlebell exercises for women require a kettlebell between 8 and 15 pounds for beginners. Aim to complete three sets of 10 to 12 repetitions and increase to the next size kettlebell when three sets of 12 repetitions become easy.
So grab your weight training gloves and check out these three kettlebell exercises for women to get you started kicking ass:
1. Windmills. Target your shoulders and your core with this dynamic kettlebell exercise. Stand with your feet slightly wider than your shoulders. Straighten your right arm and hold the kettlebell over your head in your right hand. Straighten your left arm out to your side at shoulder height. Bend from your waist and reach your left hand toward your right foot. Keep the kettlebell stable overhead. Return to the starting position and repeat for repetitions. Complete the same number on your left side.
2. Lunge and press. This exercise combines three kettlebell movements into one kick-ass exercise. Stand tall with your feet together. Hold onto a kettlebell in your right hand with your right arm straight at your side and your palm facing backward. Step two to three feet forward with your left foot. Bend your knees and lower into a lunge. At the same time, bend your right elbow to curl the kettlebell. Bring the back of your right hand toward your right shoulder. Then, exhale and straighten your right arm overhead to press the kettlebell and target your shoulders. Maintain the position for one to two seconds. Then, bend your elbow and lower the weight to your shoulder. Straighten your elbow and return the kettlebell to your side as you push off the floor with your left foot and return to the starting position.
3. Push-up. Increase the challenge of a traditional push-up and see the upper-body boost! Place two kettlebells on the floor with the handles parallel. Grasp a handle with each hand and straighten your legs behind you. Rest your toes on the floor in an upper push-up position. Inhale, slowly bend your elbows and lower your torso until your chest is in line with your hands. Exhale, straighten your arms, and return to the starting position. Raise one leg for a greater challenge.
So ladies, do not let kettlebells intimidate you. With a little practice, you’ll soon find yourself wanting to include kettlebell exercises regularly in your workout routine.
Image Source: Victor
