These calories burning is equal to running at a pace of 6 minutes per mile. The study states that the only other activity that burns calories proportionate to kettle bell exercises is cross-country skiing uphill at a fast pace.
As you can see, Kettle bell exercises offer dynamic and potent results. In fact, one can say that kettle bell exercises serve women more than men.
One Study by a group of researchers at the University of Saskatchewan in 2015 found that lifting kettle bells enhanced the anaerobic power capacity (Source). As a matter of fact, Kettle bell workouts become a solution as women tend to be quite slow in terms of post-workout recovery.
Women who are conscious about fitness always focus on building strength without gaining muscles. Kettle bell training helps maintain a slim appearance without bulking but enhances strength.
Practicing high-intensity kettle bell exercises regularly results in an increased metabolism rate of the body. And the resulting decrease in body fat percentage helps you achieve your dream flat stomach sooner along with toning your arms and thighs.
And, one in two women over the age of 50 years will break a bone because of Osteoporosis. As women age and undergo Menopause, the level of the female sex hormone (Estrogen) decline.
Kettle bell lifting, therefore, is very important for women to prevent Osteoporosis as it adds strength to the bones. Kettle bell exercises offer you the opportunity to learn new body movements.
Get over those routine and boring circuit and split-body workouts in the gym and give the kettle bell exercises a try. But the end results that include strength gain and endurance boost is definitely worth the days spent.
Most kettle bell exercises for women are a combination of cardio and strength. Therefore, kettle bell exercises are the ideal options as it takes just 15 to 20 minutes every day.
Focus on perfect form during the kettle bell moves as it will yield the optimum results. Now, Grab the two kettle bells and pull them to your stomach as you retract your shoulder blades and bending your elbows.
Bend your legs slightly with the feet still flat on the ground. This will help you balance your weight as you twist in the following step.
Let the shoulders and back be straight, chin up and turn to the side and grab the kettle bell. Hold the kettle bell in front of you with your knees slightly bent.
Keep your hips steady, tighten your core and take the kettle bell around your body behind you. As you transfer the kettle bell to the other arm from behind and in the front, do not alter the height at which you are holding it.
Grab the kettle bell by the sides of the handle and hold it in front of your chest. While squatting, don’t rest your elbows on top your knees.
Shoulders, Back, Abs, Glutes, Legs and Hips Lunge one of your legs forward, bend the knees and lift the kettle bell over your head simultaneously.
Lock your Abs in and sit back in your hips and grab the kettle bell by its handle. Push your shoulders down towards your hips and hold the kettle bell firmly.
Stand up nice and straight through your heels and come back down in the same momentum. Place your feet flat on the ground slightly more than your shoulder-width apart with the kettle bell just in front of your toes.
With your back flat (Glutes, Spines, Shoulders in line and straight) and chest up, reach down and grab the kettle bell by its handle. Now, load your heels, hamstrings and back, snap your hips in, stand tall to pull kettle bell.
Lower down till the kettle bell is very close to the ground but not touching it. Therefore, these exercises can be followed by women who are in their beginning stages of weight training.
If you would like to level up further, we are currently working for the Intermediates and Advanced Kettle bell Workouts for women which must be posted very soon. You may follow those as you had spent a few weeks training these beginner workouts and get fully comfortable.
Everyone wants to look their best come the season of skin (AKA summer), and the key is to challenge your bod in fresh ways. Enter the kettle bell : a functional, bell-shaped piece of equipment that can help sculpt muscles and torch calories.
“Plus, you can use them to get in a killer cardio burn without your feet ever leaving the ground.” “A lot of exercises we do with the bell mimic the way our body’s naturally intended to move,” Paris says.
Kettle bells also place greater demands on your stabilizing muscles, core, and coordination, leading to (potentially) bigger results. This workout plan, created by trainer Dan John, owner of the West ridge Street Barbell Club in Utah, pairs high-rep strength moves with dynamic stretches.
The yin-yang approach will help you not only rev your goals in the gym but also build strength that translates far beyond it. Equipment: Master the movement with just body weight first; then increase the load.
“I recommend beginners reach for a 12 kg bell,” says Paris. Cap your workout with the two metabolic finishers to boost your overall burn.
Focus on Form: A kettle bell ’s off-set design makes good technique especially important. For starters, keep your wrists straight (bending them raises the risk for strain and doesn’t let you transfer power as effectively between your body and the bell).
Be sure to activate your entire foot, from heel to toe, to create a stable base. How to: Stand with feet shoulder-width apart and “rack” a kettle bell in left hand—that is, hold it in front of shoulder with weight resting on forearm, elbow by your side.
Press weight directly above shoulder, rotating arm so palm faces forward. How to: Holding kettle bell in right hand, palm facing in, hinge forward at hips.
Keeping arm straight, arc left-hand overhead to return to start. Stand with feet slightly wider than shoulders, then push hips back as you bend knees and grab kettle bell handle with both hands.
How to: Grasp kettle bell by its handle with both hands, holding it vertically in front of chest. Brace core, then push hips back and bend knees to lower body as far as you can.
Keeping back straight, twist torso to the right and lift right arm toward ceiling. How to: Grab kettle bell with left hand and let it hang at arm’s length at side.
Brace core and walk forward, keeping chest up and torso straight. This article originally appeared in the June 2019 issue of Women’s Health.
For more intel on how to live a happier, healthier life, pick up an issue, on newsstands May 28. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses.
It will give you a total body workout while burning an average of 400 calories in less than 30 minutes. The coolest thing about kettle bells is that you end up using more of your stabilizer muscles than regular weight training, which means you burn more calories and your core gets an amazing workout.
You’ll get great cardio while you’re doing it because you use so many more muscles than you do with any other type of strength training. We’ve chosen eight kettle bell routines for beginners that are going to get you in great shape safely.
If you are a total newbie to kettle bell training, start with this great workout. It’s only 10 minutes long and the instructor goes over the basics of body mechanics so you don’t hurt yourself.
Usually, when people first start using a kettle bell, they do big wild swings that can seriously damage body parts and anything breakable within the vicinity of their workout space. You’re still going to get a decent full-body toning with this routine, but there isn’t a lot of cardio involved.
This 33-minute video is great for beginners, but even more advanced exercisers are going to feel the burn. If you are a person who is always straightening things or likes making lists, you should check out other Fitness Blender workouts.
You’ll notice that with kettle bells, you get a little breathless even if you’re focusing on strength exercises. There are some cool exercises in here that are creative and incorporate muscles your other workouts might not get to.
She goes nice and slow so you can get the basics down, and reminds you to watch your form regularly. Paula Bowles videos always feel like you’re working out at your neighbor’s house, but she really knows her stuff.
She does both a warm-up and cool-down, and recommends the use of a lighter weight kettle bell and lots of quick reps. Tabatha training makes a workout go by fast, which is great for people who get bored when they exercise.
This is a quick 8-minute workout that will get your heart rate up and give you lean, toned muscles. She also gives regular reminders about form, which is helpful when you swing a weight around like Babe Ruth at bat.
There are two instructors; one demonstrates the exercise for beginners, while the other shows you the more advanced version. They both do a quick workout preview before you start, so you know exactly what you’re going to be doing and don’t have to fast-forward through the video to figure it out.
If you enjoyed this article on beginner kettle bell exercises for women or have any questions, please leave them in the comment section below! As a Certified Veto Coach, I specialize in teaching others how to lose weight through healthy, low-carb eating.