Ever wondered what may be the easiest way to lose weight? More than hundred years ago, bodybuilders in Russia were using cannonball-like apparatus for strength and weight training. This gradually evolved to give rise to the modern-day Kettlebells. Kettlebell workout routines are an excellent way for burning calories and losing weight; they also help one to develop muscles in various parts of the body, improve cardio, flexibility and balance, thereby contributing to a person’s overall health.

In this section, we will discuss some of the best kettlebell exercises for women, ranging from beginners to the advanced level. We will also provide information on how to achieve the best results while performing these.

One-arm swing

For: Core, legs and butt

Starting position: Stand with your feet placed slightly wider than the shoulders and then use one hand to hold the kettlebell in front of the hips, with the palms facing behind you.

Movements: Squat and lower the kettlebell straight between your knees. Keep your chest high and abs tight. Straighten your legs quickly and thrust the hips forward; this will help you in swinging the kettlebell up to thechest height. Allow the kettlebell to freefall with gravity and then regain control quickly as you get back to the squatting position.

Do 10 to 12 repetitions using one arm, and then repeat by switching sides.

It is advisable to use your hips for creating the swinging momentum instead of lifting the weight solely by force of your arm.

Squat push

For: Shoulders, legs and butt

Starting position: Stand with your feet at a shoulder-length width, having the toes slightly turned out. Hold the kettlebell with both hands by the sides of its handle close to the chest.

Movements: Squat as you hold out the kettlebell straight in front of you with your arms parallel to the ground. Keep your abs tight and chest up. Rise to again return to the beginning position.

Repeat the exercise for 15 to 20 times.

Figure 8: Front to back

For: Back, legs and core

Starting position: Stand in the same way as mentioned in the above exercise. Use one hand to hold the kettlebell a little to the front. Keep your knees relaxed and soft.

Movements: Squat halfway while maintaining your chest high, back straight and abs tight. Pass the kettlebell through the legs to the hand at the back and then bring the kettlebell at the front again. Pass the kettlebell repeatedly around the other leg and between the two legs. One full figure 8 is one rep.

Repeat the workout for 15 to 20 times.

Figure 8: Back to front

For: Back, legs and core

Starting position: Use one hand to hold the kettlebell and stand with your feet placed slightly wider than the shoulders.

Movements: Squat halfway with your chest high, back straight and abs tight. Pass the kettlebell to one side and again behind you. Then pass it through the legs from back to the front to other hand. Repeat the pass around other leg. One full figure 8 is one rep. Alter the starting position every time you start.

Do this exercise for 10 to 15 times to get the best results.

Two-arm kettlebell row

For: Arms, back and shoulders

Level: Beginner and intermediate

Movements: Slightly bend your knees and push out the butt as far as possible while bending over to grab the kettlebells. Keep your back straight. Next, lift the kettlebells up towards the stomach, while making sure that the elbows remain near the body and then back straight. Flex the elbows and retract the shoulder blades while performing the workout. Lower the weights gradually.

Repeat the workout for 12 to 15 times.

Kettlebell lunge press

For: Arms, abs, stomach, shoulders, glutes, legs and back

Level: Intermediates

Starting position: This is a great method to work out those lunges. Stand straight while using two hands to hold the kettlebell just in front of your chest. The bent arms and palms should face each other.

Movements: Lunge forward with the left leg. Use both hands to press the kettlebell overhead. Return to the standing position while simultaneously bringing the kettlebell back to the chest level. Repeat the exercise using the other leg.

Repeat this exercise for 10 to 15 times on each leg.

Kettlebell Russian twist

For: Obliques and abs

Level: Intermediate

Starting position: Sit down on the floor with your legs bent and feet about hip-distance apart.

It is just like the regular bench press, but uses two kettlebells instead of dumbbells or barbells.

Floor press

This exercise is similar to bench press and is performed by lying on the floor. As it involves a short range of motion, using a rather heavier weight will give you the best results. The movements should be made as fast as possible to simulate the movement of a punch.

Staggered push-ups

This involves doing push-ups with one hand placed on a kettlebell and another hand placed on the ground. It can help you to develop the chest muscles from a number of angles.

Alternating floor press

Lie on the floor holding a kettlebell in each hand and alternatively raise your arms up.

Push-ups on kettlebells

You can do this exercise by using 2 large kettlebells as your push-up handles. This will give you a deeper push-up effect.

Diamond push-ups on a kettlebell

Perform regular push-ups by placing both palms on a kettlebell. This will help in improving your balance and developing your overall chest muscle strength.

Extreme kettlebell cardio workout

An extreme kettlebell workout routine or circuit consists of exercises that help you to build up your core, upper body and legs while at the same time burn massive calories. Most of these exercises are quite tiring; so it is advised that you cool down for 10 minutes between two successive exercises.

• Clean and press
• Burpies
• Alternating Single Arm Swing
• Mt Climbers
• Turkish Get Up
• Jumping Lunge
• Lateral Jump
• Half Squat Jerk

Tabata Kettlebell Workout

This is a high-intensity workout created by the Japanese researcher Dr. Izumi Tabata, which consists of eight 20-seconds maximum intensity workouts with 10-second idle time between each successive exercise. It is best to progress slowly while performing this exercise which may otherwise lead to overtraining, fatigue and nausea.

• Bent Row
• Dead Lift
• Figure 8
• Half Get-Up
• Swing
• Front Squat
• Windmill

Kettlebell workouts are usually intense and give you quick results provided you do them right. So grab those kettlebells when you hit the gym the next time and get yourself some nicely toned abs and butt by the end of this summer!