Kettlebells are a type free weight that feature a handle on top and a bell-shaped bottom. Exercising with them can build lean muscle mass, which boosts metabolism and increases strength. Kettlebells can be used for many exercises, allowing you to use them to tone and define the muscles all over your body. Talk to your doctor before starting a kettlebell routine.
Lauren Miller, author of "Ultimate Kettlebell Workouts for Women" suggests doing at least 5 to 8 goblet squats with very little rest between each. This move targets your shoulders, legs and buttocks. To do a goblet squat, stand with your feet slightly wider than shoulder-width and hold your kettlebell on the sides of the handle, at chest level. While keeping your back straight, squat down until you feel the back of your thighs touch your calves. Hold the position for several seconds while pushing your knees out with your elbows. Stand up to complete one repetition.
Kettlebell Leg Raises
Kettlebell leg raises are an ideal exercise for women who want to strengthen and tone their legs and buttocks. To do the move, stand with your feet about hip-width apart and hook a kettlebell over one foot. Place your hands on your hips and lift the leg holding the kettlebell upward while bending your knee to the front, and then move the leg out to the side with your knee still bent. Do at least 12 repetitions two or three times each week.
Kettlebell swings are an effective exercise for women because they provide an all-over workout for your muscles, but they also burn calories and elevate your heart rate, thereby adding a cardiovascular component to the exercise. To do the move, stand with your feet about hip-width apart, holding your kettlbell at the top of the handle with both hands. While bending at your hips, swing the kettlebell between your legs and back. Next, swing the kettlebell up and over your head, holding it tightly so you don't drop it. Continue swinging the kettlebell down through your legs and then back up for at least one minute.
Kettlebell snatches work your arms, back, legs and shoulders at one time. To do a snatch, place a kettlbell on the floor between your feet. Squat down and, in one fluid motion, grasp the handle of the kettlebell with one hand, bringing it up above your head until your arm is straight. Return the kettlebell to the floor and repeat with the other arm to finish a repetition. Miller suggests doing five snatches with each arm.
- Bodybuilding.com: Kettlebell Exercises
- Shape: 22 Men's Exercises Women Should Do
- MayoClinic.com: Strength Training: Get Stronger, Leaner, Healthier
- Ultimate Kettlebell Workouts for Women; Lauren Miller
Eliza Martinez has written for print and online publications. She covers a variety of topics, including parenting, nutrition, mental health, gardening, food and crafts. Martinez holds a master's degree in psychology.