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69 Kettlebell Exercises That Quickly Help You Get in Shape

69 Kettlebell Exercises That Quickly Help You Get in Shape

Kettlebell exercises are great for building muscles, strength and flexibility. Yet, when I go to the gym, I rarely see someone taking advantage of them. I know their weird shape looks confusing but don’t let that scare you. They are extremely easy to adapt to for anyone who is willing to give it a shot.

As much as I love writing, I believe when it comes to comes to exercise tutorials, a video demonstration works best. So, refer to the video below to learn about 69 kettlebell exercises that are beginner friendly and can quickly get you in shape.

A little advice: Remember to pay close attention to the forms. Doing the exercises wrong may lead to injuries. Also, don’t try to do them all in one day. Choose around 3–5 to add to your routine. Once you start to get comfortable with the change, feel free to add more.

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Every time I talk to someone about kettlebell exercises, more often than not, they ask the same question: What are the benefits of using kettlebells instead of dumbbells or doing standard weight lifting? My answers are:

1. Kettlebell Exercises are Calorie Burners

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    Based on a study done by ACE Fitness Matters, people burn an average of 20 calories per minute when they are using kettlebells the right way. Therefore, if you spend one hour at the gym performing the exercises in the video above, you will burn around 1,800 calories.

    2. Kettlebells Take Away the Need to Go to the Gym

    Believe it or not, many people are reluctant to go to the gym because they are embarrassed. They are afraid of working out in public due to the fear of being judged. If that sounds like you, then kettlebell exercises are perfect for you. Buying the few sets that you will need is a lot more cost efficient than having a gym membership for a year. They will give you the opportunity to workout privately at your most convenient time.

    3. Kettlebell Exercises Relieve Back Pain

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      Many of you who are already in your 30s are no stranger to the infamous back pain. I know getting the right massage can soothe the ache, but that’s a temporary solution. The most effective way to get rid of pain from that region is by strengthening your latissimus dorsi. By focusing on a few kettlebell exercises that target your back, you will slowly get rid of the pain as the days go by.

      4. Kettlebells Provide a Full Body Workout

      Any fitness expert will confirm that giving yourself a full body workout through compound exercises is the best way to get in shape. Kettlebell exercises were designed specifically for that. Every movement give you the ability to workout huge muscle groups all at once. Furthermore, they will make your ligaments stronger, hence reduce your chances of injuries.

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      5. Kettlebell Exercises are Enjoyable

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        Over the years, there have been countless times when I chose not to go to the gym because my routine was extremely dull. If you are anything like me, the idea that you will do the same thing over and over again is very discouraging. Ever since I have started doing kettlebell exercises, I am happy to say that gym boredom hasn’t been an issue.

        There are literally hundreds of different routines that can be performed with kettlebells. I have been doing something new every week for a little over a year and there are still plenty of exercises left for me to try.

        A little advice: Drastically changing your workout routine will cause you to experience muscle soreness for about a week. So, make sure to learn about a few sore muscles remedies before switching over to kettlebells.

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        Last Updated on May 22, 2019

        10 Simple Morning Exercises That Will Make You Feel Great All Day

        10 Simple Morning Exercises That Will Make You Feel Great All Day

        There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

        One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

        In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

        Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

        1. Cat Camel Stretch

        Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

        Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

        Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

        Here’s a video to guide you through:

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        2. Go for a Walk or a Run

        This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

        Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

        The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

        Also, you are helping your heart to stay healthy and keeping your blood pressure low.

        Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

        3. Jumping Jacks

        Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

        Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

        4. Abductor Side Lifts

        Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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        Do about 10 to 15 raises for each side like this:

        5. Balancing Table Pose

        This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

        Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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          6. Leg Squats

          Not just legs are involved but also hips and knees.

          Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

          The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

          7. Push Ups

          You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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          An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

          Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

          This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

          8. Bicycle Crunches

          There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

          Watch the video to see how this is done correctly:

          9. Lunges

          Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

          Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

          This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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          10. Bicep Curls

          You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

          Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

          Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

          Here’re some important notes before you start doing this exercise:

          Try to do one or two sets of about ten repetitions for each arm and then switch arms.

          These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

          You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

          Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

          More Articles About Exercises for Beginners

          Featured photo credit: Unsplash via unsplash.com

          Reference

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