Women's Kettlebell Workouts to Lose Belly Fat
Kettlebell exercises are great for an intense full-body workout to build strength and muscle tone, burn calories and lose weight, including belly fat. In order to shed fat, strive to exercise regularly, eat a balanced diet and reduce calorie intake so that you burn more calories than you consume.A young woman is swinging a kettlebell. (Image: AmmentorpDK/iStock/Getty Images)
Advantages of Kettlebells
Kettlebell exercises can help you target multiple muscle groups at once while building core stability, balance and muscle coordination. To lose weight, including belly fat, you should practice a variety of kettlebell exercises to target all of your major muscle groups -- quadriceps, glutes, pectorals, deltoids, trapezius, and abdominals -- at least twice per week on nonconsecutive days. For best results, do at least three different kettlebell exercises per muscle group, eight to 12 reps and two to three sets of each exercise.
Build Core Stability
The plank with kettlebell pull will target your triceps and upper back muscles while stabilizing and strengthening your core and improving balance. Start in a plank position with your shoulders stacked over your wrists and your body in a straight line from your feet to your shoulders. Place the kettlebell between your hands. Lean onto your left hand and lift the kettlebell with the right hand, bending your elbow up toward the ceiling, keeping your arm close to your side body and squeezing your upper back muscles. Return the kettlebell to the ground and plant your right hand under your right shoulder. Switch sides.
Full Body Kettlebell Workout
The kettlebell figure eight high-five with a twist will strengthen quadriceps, glutes, and obliques while building coordination. Stand with your feet wider than hip-width and your knees slightly bent. Hold the kettlebell handle in your right hand to start. While engaging your core muscles, bring the weight behind your left leg and take the weight into your left hand. In one swift motion, swing the weight upward in line with your shoulders and catch it with your right hand while standing straight up. Hold the kettlebell between your hands, twist to the right engaging your obliques and then twist back to center. Repeat the exercise on the other side.
In addition to strengthening your muscles, kettlebells can help you achieve a cardio workout for weight loss and optimal health. Perform 40-second intervals of the alternating kettlebell swing with 20 seconds of rest between each interval to increase your heart rate. Stand with your feet wider than your hips, toes pointing out. Maintain a straight back with your core muscles engaged throughout the exercise. Hold the kettlebell in one hand and squat as you swing it between your thighs. On the upswing, thrust your hips forward so that you're standing upright and bring the kettlebell in line with your shoulders. Once the kettlebell is in line with your shoulders, switch hands and swing the kettlebell back through your thighs as you squat. Be careful to keep your knees stacked over your ankles during your squat to prevent injury. Continue the exercise for 40 seconds -- and perform 10 times.
If you live an active lifestyle and eat a healthy, balanced diet, you will shed weight all over your body, including belly fat. The Centers for Disease Control and Prevention recommend that healthy adults get at least a 150 minutes of moderate aerobic exercise or 75 minutes of intense aerobic exercise per week, and do strength training at least twice per week. Kettlebells are a great tool for strength training and cardio workouts. Additionally, your diet should include whole grains, fruits, vegetables, nuts, lean proteins, healthy fats, and minimally processed foods. Be mindful of what you eat, and avoid overeating.