Want to bulk up muscles easily? Our fitness trainers have compiled a list of the best kettlebell exercises
for women. If you execute the exercises properly, you'll be in great condition in no time!
21 DEC,2023
In the weight room, there's an underappreciated piece of equipment that you should use regularly. I'm referring to the kettlebell. It is a useful bell-shaped piece of equipment that helps you bulk up your muscles.
There are no whistles on kettlebells. It’s like little bowling balls with grips. Kettlebell exercises for women are excellent for increasing aerobic capacity and strength.
Newcomers to kettlebells may find 15- to 30-pound weights comfortable, while seasoned may go for 70 pounds. Depending on the kettlebell workout, the weights may also differ. Choose your according to your preference.
Set the number of reps and sets of your kettlebell training as per your fitness level and the intensity of your workout. We suggest 3 to 5 sets of 10 to 30 repetitions with a proper technique for the full body kettlebell workout. To get the best result, we recommend consulting a trainer or kettlebell enthusiast.
Let’s go through the best kettlebell workouts for women:
Our fitness trainers suggest this one as the finest full body kettlebell workout.
Lie face up with your left leg straight on the mat.
Keep your right leg bent, your foot flat on the floor.
Also, your left arm out at the side on the floor at a 45-degree angle, and your right arm holding a kettlebell above your shoulder.
Raise the weight above the chest until your arm is straight.
To sit up, press against your left forearm.
Rise onto your left palm, lift your hips off the floor, and move your left leg behind your body until you're kneeling on your left knee.
Sweep the left foot behind the body to enter a kneeling lunge with both legs bent at 90 degrees.
To stand, push through your feet, bringing your feet together beneath your hips.
Reverse the whole movement. That counts as one rep. Complete just one rep of this exercise.
This kettlebell workout targets shoulders, back, abs, obliques, and hips.
Get the kettlebell in your right hand and position your feet 45 degrees away.
Lift the kettlebell to your shoulder and lock your arm. Maintain your shoulders aligned.
Shift your weight to your right leg and bend forward at the waist.
As your body leans forward and your left arm is pointing toward the floor. Keep your right arm stretched above.
Slowly raise yourself back up, maintaining control.
On each side, do 6–8 repetitions.
This one is among the best kettlebell exercises for women to strengthen grip strength and work the trapezius muscles in the upper body.
Start with your feet together, a kettlebell in your left hand, arm at your side, and your right hand on your hip.
Take a slight step forward while engaging your abs. That counts as one rep.
Continue to take 15 steps by putting one foot in front of the other.
Then repeat on the opposite side while holding the bell.
The kettlebell swing is one of the popular kettlebell workouts for women because it is an intense posterior chain action.
Start in a hinge position. Keep your hips back, knees slightly bent, torso tilted forward at 45 degrees.
Have a kettlebell in both hands, arms stretched straight toward the floor.
Keep the bell between your knees.
Swing the weight to shoulder height with your arms straight and your core tight.
Reverse the swing to return to the beginning. That counts as one rep.
Finish 15 repetitions!
This full body kettlebell workout is perfect for bulking up your muscles.
Begin in a squat position with a kettlebell in each hand.
Outstretch your arms toward the floor between your feet, palms facing away from your body.
Raise weights to shoulder level by bending elbows.
Then push your heels to rise, raise the kettlebells above, rotate your palms inward, and stop when your biceps are by your ears
Reverse the movement. That counts as one rep.
Do 15 repetitions before moving on to the next exercise.
Dey Roy Fitness is the best gym in Dum Dum, we also provide online fitness and nutrition
consultation.
Whether you are looking for gym near dumdum or want a personal trainer
it is the best option.
40 jessore road Nagerbazar
Kolkata-700028 Kolkata, West Bengal,
India 700028
Monday - saturday: 6am to 10pm
Sunday: 8 am to 1 pm