Sexy Kettlebell Exercises for Women

Fitness dames seeking a total body workout needn’t look any further than kettlebells. Energizing and challenging, kettlebell exercises for women sculpt lean muscle for a strong, sexy body. Kettlebell workouts are both aerobic and anaerobic in nature, with the ability to burn 1200 calories per hour. Adding kettlebells to your fitness routine can help you mix up your exercise program and help you burn fat and tone up in time for summer.

Kettlebell Exercises for a Bikini-Ready Body

Two-Handed Kettlebell Swing 

Works: Core, Hips, Lower Back, Glutes

1. Stand with your feet a little wider than shoulder width apart, holding your kettlebell in both hands arms down, palms to the rear.

2. Swing the kettlebell up with both hands and your elbows slightly bent.

3. Swing your kettlebell up to just above eye level and return the bell to slightly past your inner thighs.

One-Arm Kettlebell Situp

Works: Abdominals 

1. Lie down (preferably on a mat), with your left kneed at 90 degrees.

2. With your left arm overhead, hold your kettlebell by the handle directly in line with your shoulder.

3. Exhale as you rise into a situp, keeping your kettlebell stabilized overhead.

4. Rise until your chest is two inches from your left knee. Slowly lower back down onto the mat.

Double Kettlebell High Pull with Calf Raise 

Works: Calves, Thighs, Upper Back, Shoulders

1. Stand with your feet slightly more than shoulder width apart. Your kettlebells should be on the ground between the arches of your feet.

2. Squat down and grab your kettlebells, palms facing rear. You should be lowered in squat position, head facing forward. (Don’t look down.)

3. Come up in one motion and row the kettlebells to chest level, rising up on your toes.

One Leg Kettlebell Deadlift 

Works: Lower back, Core, Glutes, Hamstrings

1. Stand with your feet together while holding your kettlebell at the waist with both hands.

2. Slowly bend forward raising your straight right leg off the ground. Continue until the kettlebell’s about an inch from the floor and your right leg is parallel to the ground.

3. Rise up with both your core and back straight until the ball of your right foot gently taps the floor by your left foot.

4. Repeat this sequence with your other leg.

Pass-Through Kettlebell Lunge 

Works: Core, Thighs, Hamstrings

1. Stand upright with your feet together and your kettlebell in your left hand with your palm facing in.

2. Perform a rear lunge and pass the kettlebell from your right hand to your left one through the 90 degree angle created by your left leg.

3. Repeat the process with on the other side (working your right leg).

Tips for Exercising with Kettlebells

* Use heavier kettlebells for regular exercises performed on a regular basis. Heavier weight loads help build the challenge of a regular set. If you’re just learning the exercise for the first time, or are still learning to master its form, use lighter weights.

* Master the form of kettlebell movements before anything else. When you’re exercising with kettlebells, maintaining proper form is going to be the key to an effective workout. Perfect your form and maintain it throughout every repetition to maximize your results.

* Hydration is important! Drinking water between reps throughout your workout will cool you down, keep you hydrated and allow you to recover oxygen before picking up your kettlebells for another set.