Muscles need to be fired up to maintain proper definition, especially on a weight loss program. Kettlebells or cannon ball workout are superbly effective for three-dimensional movements to target the buttocks, as these exercises require a powerful hip thrust. Jennifer Aniston, Penelope Cruz, Kim Cattrall, and Kim Basinger are big fans of kettle bell workout. According to one research exercisers burned about 20 calories a minute, or 400 in a 20-minute one kettle bell session.
| By swinging the bell in different patterns, and then controlling the momentum to change directions, you tap into big powerhouse muscles (like your legs and butt) and smaller stability muscles (like your abs) throughout the workout. |
Always warm-up and stretch before a kettle bell workout.
- Squatting Halo: Stand with feet slightly wider than shoulders and hold the kettlebell upside down, grasping the sides of the handle.
Extend your arms overhead and squat halfway, keeping chest high and abs tight. Make big circles overhead by moving your arms out to one side, back, around to the other side and forward. Keep your hips still and squared forward. Do clockwise 10 to 12 repetitions, then do a full set counter-clockwise - Goblet Squat: Stand with feet shoulder-width apart, toes turned out slightly. Hold the kettlebell with both hands on the sides of the handle and extend arms in front at chest height. Squat as low as you can, then rise to standing; keep chest high, abs tight and arms extended parallel to floor. Repeat and perform 10-12 rep.
- Sumo Deadlifts: Place a kettlebell on the floor and stand shoulder-width apart. Bend your knees, push your hips back and lean forwards to grasp the kettlebell handle. This is your starting position. Push your hips forward, extend your knees and, keeping your arms straight, stand upright.
Pause for a second in the upright position before pushing your hips back, bending your knees and lowering the kettlebell to the floor. Continue 10 repetitions. Make sure you only touch the floor lightly. Do not rest between repetitions.
- High Pull: Place your kettlebell on the floor and stand astride it with your feet shoulder-width apart. Bend down and grasp the handle with both hands. Lower your hips below your shoulders, arch your lower back and lift your chest. Keep your arms straight and explosively stand up. Keep the momentum of the kettlebell going by pulling with your arms. Keep pulling until your hands are just below your chin. Lower the kettlebell quickly but under control to the floor and repeat
- Kettlebell lunge press: Spice up those lunges with a kettle bell twist. Stand up straight while holding the kettlebell in front of the chest with two hands, arms bent and palms facing each other. Lunge forward with one leg while raising the kettlebell overhead (raise the roof!). Return to standing while returning the kettlebell to the chest. Try for 10-15 reps on each leg.
Start with the lightest kettlebell or no weight at all until you’re comfortable with the movement.