More and more ladies are discovering the benefits of kettlebell workouts for women. There are a number of reasons why kettlebells are an excellent choice for women who wish to tone their body’s and remove unsightly body fat.
Men have always been drawn to resistance based training using Dumbbells, Barbells and dare I say it weight training machines. Men naturally have more upper body strength than women and so find training the upper body easier and more intuitive. Women on the other hand tend to steer clear of the weight section down the gym and opt for more aerobic training options like running, spin classes and Zumba style dance classes.
There are a number of reasons however why Women should be spending more time performing resistance based workouts and using a kettlebell is a great choice providing you progress slowly and receive some expert tuition. Here are a few reasons why the kettlebell is a great choice for women:
Kettlebell Workouts Add Muscle but won’t Beef You Up
Kettlebell workouts when performed correctly are very dynamic and cardiovascular in nature. Although the resistance element of kettlebell training will tone existing muscles it will not cause a huge amount of hypertrophy or muscle growth. This is great news for women who wish to add muscle tone without the bulk. Plus ladies you don’t have to worry looking like a bodybuilder, without larger amounts of Testosterone, the male growth hormone, it is very difficult for women to put on too much muscle.
Workouts are Full Body so you Get More Fat Burning
If you have received a correctly designed kettlebell program then your exercises are going to consist of full body, compound, movements that target almost every muscle in the body. The more muscles that are targeted at one time the more energy you will require and the more fat you will burn.
Super quick Workouts for Busy Mom’s
As mentioned above, kettlebell workouts target a lot of muscles in one go so you don’t waste time having to target separate areas of the body individually. You will find that these full body workouts are hard work from the beginning, using lots of energy in one go is tiring but also very time efficient. Be sure to use the correct kettlebell exercises, kettlebells should not be used the same as a dumbbell.
Kettlebells Target the Hips, Butt, Thighs and Waist
We all know by now that we cannot just focus on a particular area to reduce fat but we do know that creating muscle tone increases our metabolic rate and so we burn more fat in daily life. The cornerstone exercise of all kettlebell programs is the kettlebell swing. This exercise alone heavily targets the Buttocks, Thighs, Hips and Waist. It also raises the heart rate quickly improving cardiovascular health. Kettlebell Lunges and Squats will heavily target the buttocks too and create that lift that women are looking for. Finally, Turkish Get Ups will sculpt and condition the waist line as well and develop toned ‘backs of arms’ or triceps.
Kettlebell Workouts for Women are Fun
Not every person enjoys exercise and women are no exception. Kettlebells offer an exciting dimension to a fitness routine that can become very addictive. Learning to train correctly with kettlebells takes skill, time and dedication. Often women get wrapped up in the intricacies of kettlebell training and forget that they are even working out. In my personal experience I have found more women seem to stick to a kettlebell program than men. Just as an exercise like running is totally mindless (which some women do enjoy) kettlebell training takes focus and understanding.
With all this being said let me introduce to you some kettlebell workouts for women:
Workout 1 – The Waistline Reducer
- Kettlebell Swings – 20 reps
- Turkish Get Ups – 3 reps each side
- Repeat 3-5 times
Workout 2 – The Buttocks Lifter
- Kettlebell Reverse Lunge – 10 each side
- Kettlebell Swing – 20 reps
- Kettlebell Squat – 10 reps
- Rest 1-2 mins and Repeat 3-5 times
Workout 3 – Full Body Tone and Fat Attack
- Turkish Get Up – 3 reps each side
- Kettlebell Swing – 20 reps
- Kettlebell Reverse Lunge – 10 reps each side
- Kettlebell Thruster – 10 reps each side
Kettlebell are a great choice for women and highly effective. If you would like to take your body and training to the next level and add a dimension of fun then I would highly recommend you find a good kettlebell instructor and get started today.
I would also recommend that you see my:
for a logical workout program to really get your training started correctly!