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Three Simple Kettlebell Exercises For Women
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Using kettlebells as part of a workout can increase stamina, upper core strength and endurance. It is a great way for women to incorporate a weight strengthening workout into their exercise routine.

As with any new exercise program, consult with your doctor to make sure it is appropriate for you. Also, when you first begin, it is wise to consult with an experienced kettlebell trainer. Using the kettlebell incorrectly can result in injury.

There are many different Kettlebell exercises for women. Here are three that I really like because they are simple and easy to do, and still pack great results:

Two-Hand Kettlebell Lift. This is a very easy exercise that gives great results when performed over time. Lie with your back on the floor and a kettlebell in both hands. Simply push the kettlebell straight up towards the ceiling, hold it for a count of ten and then slowly bring it back down. Repeat ten times or for as many repetitions as you would like. As you become better with this exercise, or if you are using a light-weight kettlebell, add the One-Hand Kettlebell Lift, using just one hand and repeating the desired number of repetitions with each hand. To make this exercise more challenging, you can keep your leg straight and slowly raise it as you press the kettlebell upwards. Lower your leg as you lower the kettlebell.

Two-handed Kettlebell Sweep. With the kettlebell in between your feet, squat down and hold the kettlebell in both hands. Holding the kettlebell, push your butt back and bring the kettlebell up to shoulder height. One-handed Kettlebell Sweep: As you become skilled at this exercise, or if you are using a light-weight kettlebell and want more of a workout, do this same exercise using just one hand. Build up to 10 reps with each hand.

Kettlebell Squats. Using two kettlebells, hold a kettlebell in each hand by its handle, arms out straight in front of you. Stand with your feet shoulder width apart. Pull the kettlebells up to shoulder height and then squat down low. Stay low for a count of 5 and then slowly stand up again. You can also do this exercise with your arms outstretched from your sides. Try to build up to 10 reps.

There are many reasons why women can benefit from incorporating kettlebell exercises into their workout. Using kettlebells can be a simple way to start strength training. As with any exercise, you can increase your reps or move on to heavier kettlebells in order to increase the benefit over time. Although the exercises discussed above are simple, it can be easier to understand how an exercise is done if you can see someone performing the exercises. There are many fabulous videos demonstrating various kettlebell exercise routines. Alternatively a qualified trainer can also show you the correct way to use a kettlebell to obtain the weight strengthening results that you desire.


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