Especially for a weight loss program, muscles should be used extensively for maintaining proper definition. The three-dimensional movements target the buttocks as they require a powerful hip push and these movements are superbly used in kettlebells or cannon balls workouts. Kim Basinger, Kim Cattrall, Penelope Cruz and Jennifer Aniston are all big fans of kettle bell workouts. According to a research, exercise for one kettle bell session burns around 20 calories a minute or 400 calories in 20 minutes.
The 15 Minute Kettle-Bell Workout to a Taut Butt
You’ll tap big powerhouse muscles (legs and butt) and also smaller stability muscles (abs) by swinging the bell in different patterns and then change direction by controlling momentum throughout the exercise.
Before a kettlebell workout, always perform warm-up and stretch.
Squatting Halo: By grasping the sides of handle, hold the kettlebell upside down while standing with feet slighter wider than shoulders.
By keeping chest high and abs tight, extend your arms overhead and squat halfway. By moving your arms out to one side, back, forward and around to other side, make big circles overhead. Squared forward and keep your hips straight. Do 10 to 12 repetitions clockwise and then workout a counter-clockwise full set.
Squatting Halo
Goblet Squat: Stand with toes turned out slightly and feet shoulder-width apart. On the sides of handle, hold the kettlebell with both hands and at chest height, extends arms in front. Squat as low as possible and then rise to standing position. Keep arms extended parallel to floor, chest high and abs tight. Perform 10-12 rep and repeat.
Goblet Squat
Sumo Deadlifts: stand shoulder-width apart and place the kettlebell on the floor. To grasp the kettlebell handle, bend your knees, lean forward and push your hips back. This will make your starting position. Now stand upright by push your hips forward, keeping your arms straight and extend your knees.
Before lowering the kettlebell to the floor, pushing your hips back and bending your knees, wait for a second in the upright position. Complete ten repetitions. Don’t rest between repetitions and make sure to touch the floor only lightly.
Sumo Deadlifts
High Pull: with your feet shoulder-width apart, place your kettlebell on the floor and and stand astride it. Grasp the handle with both hands after bending down. Lift your chest, lower your hips below your shoulders and curve your lower back. Absolutely stand up and keep your arms straight. By pulling with your arms, keeps the momentum of the kettlebell going. Before your hands reach just below your chin, keep pulling. Quickly lower the kettlebell and repeat.
High Pull
Kettlebell lunge press: make your lunges better with a twist of kettlebell. With your arms bent and palms facing each other, hold the kettlebells in front of the chest with two hands and stand up straight. While raising the kettlebell overhead, lunge forward with one leg. While returning the kettlebell towards chest, return to standing position. On each leg, try 10-15 reps.
Before you became comfortable with your movements, start with the lightest kettlebell or even without weights.
Kettlebell lunge press
