Effective Kettlebell Exercises for Women

Modern women hardly get time to maintain their physique. They have to juggle their daily schedule between office, meetings, careers, social life and family values. However, one cannot deny the importance of fitness – Especially for a female who has to deal with a lot of people all the time.

Despite of your hectic routine, what you need is an effective exercise program – something that can take the edge off easily. Have you tried kettlebell exercises for women? Of course you haven’t. You might have heard about kettlebells, or you may have seen them at your gym but that’s about it.

However, research has proven that kettlebell training and modern exercise equipment is not only more rewarding, but all the exercise circuits associated with these accessories, can be completed in a minimum time frame. Let’s say, you have half an hour or forty minutes and a couple of kettlebells, you could do the following:

Kettlebell Training for Women is as easy as 1, 2, 3:

Front Squats: Start with your legs shoulder width apart. Hold the kettlebells in both hands at your chest level, while your arms are extended out. If you are feeling a lot pain in your shoulders, you can fold your arms. Start doing sit-ups of 15×4 repetitions. With each upward and downward movement, flex your hips, and knees to see maximum results.

The Jerk: In this exercise, you have to spread your feet shoulder width apart, just like the starting position in the above exercise. You have to spread your arm to the front and move it all the way to your ear level. Once you are there, move your arm above your head in a jerk and while doing so, you will also perform a sit-up. Repeat the same number of repetitions for other arm to equally exert pressure on your back, shoulder and arm muscles.

Swinging Squats: As the name suggests, this kettlebell exercise for women also involves doing sit-ups. But this time, you get to hold one kettlebell in both hands in front of you. Start with feet spread shoulder width apart and a bowed down position. While you are standing up, swing the kettlebell up to your chest level and then go back down to the sitting position. Do this for a repetition of 3×14 sets.