Kettlebells are versatile exercise tools that you can easily fit into your workout for both toning and weight loss goals. Unlike dumbbells, kettlebells require you to use your core muscles for each exercise. Their center of mass is different, which allows you to use them for swing movements. One kettlebell workout can be completed in 20 to 30 minutes, but the fat burning that it ignites will last for several hours. Start with a lighter kettlebell to become acquainted with the tool and the exercises. Increase the weight after you have learned how to control your movements. Here are some great toning exercises that will work every part of your body. Add this to a cardio routine, and you have a workout that will sculpt muscles and blast fat.
1. Dead Lift
The Dead Lift works all of your leg muscles. Stand with your feet hip-width apart with a kettlebell between your feet. With your arms hanging straight down in front of you, squat and grab the handle of the kettlebell. Use your leg muscles to raise yourself back to the standing position, and squeeze your buns for additional toning. Your arms should stay straight throughout the exercise.
2. Front Squat
This is a great exercise for your quadriceps. Hold a kettlebell to your chest. Squat low, and then push through your legs to raise yourself back to the standing position.
3. Military Lift
This move will give you shapely shoulders. For this exercise, your hands should hold the handle at the two points where it meets the ball. These parts of the ring are also called the "horns" of the kettlebell. Begin by holding the kettlebell near your chest. Lift the kettlebell above your head. Push your arms behind your ears.
4. The Swing
This is a great exercise for you entire body, but it will especially work your legs. With your legs slightly bent, stand with your feet hip-width apart. Swing the kettlebell backwards between your legs. Keep the movement continuous as you then swing it forward and up towards your head. Keep your arms slightly bent to protect your elbows.
5. Kettlebell Row
The Kettlebell Row will work your lats. Put the kettlebell on the floor in front of you. Bend at the waist to pick up the kettlebell. Pull the kettlebell up off the floor and up towards your armpit. Keep your knees slightly bent. Lower the ball, then repeat.
6. Kettlebell Figure 8
This exercise will strengthen your abdominal muscles. Put the kettlebell on the floor in front of you. With your feet farther than shoulder-width apart, bend at the waist to pick up the kettlebell. As you keep your back flat, pass the kettlebell between your legs to your other hand. Bring the ball outside of your legs and go in the opposite direction to make a figure 8.
7. Windmill
This is another move that will tone your abs. Hold the kettlebell with one hand above your head. As you bend forward at the waist, push your hip toward the kettlebell. Touch the floor with your free hand, keeping your arm straight. The kettlebell stays overhead as you bend and raise at the waist.
