Kettle Bell Exercises
Here are some kettle bell exercises that help for strengthening and toning the body.
This exercise is great because your leg muscles are engaged as you focus on working your shoulders and arm muscles.
Muscles involved: Triceps, Deltoids, Glutes, hamstrings
How to do it:
Kettle Bell Swings
This is a great exercise that focuses on the hips.
Muscles Involved: Your Hip Flexors are the main muscles being worked in this exercise (Iliopsoas, Sartorious, Rectus Femoris, Tensor Fascia Latae, Pectineous) Hamstrings, Quads, Glutes
Your core is involved in this exercise to help stabilize your
back and posture.
How to do it:
This exercise is great because it engages the entire body: Core, lower body, and the arms.
Muscles Involved: You are engaging your Hamstrings, Glutes, Calves, Rotator Cuff Muscles (Teres Minor, Subscapularis, and Infraspinatus), and your Oblique Abdominals are involved in this exercise.
How to Do it:
This is a great total body exercise. It focuses on the rotation of the core, and helps to build strength in the legs, arms and shoulders.
Muscles Involved: Hamstrings, Quads, Glutes, Rectus Abdominis, Oblique Abdominis, Erector Spinae, Deltoids, Trapezius, Latissimus Dorsi, Pecs, Teres Minor, and Triceps.
How to Do it:
This is a great exercise to work the lower and upper extremity of the body. It is a squat with an overhead press.
Muscles Involved: Hamstrings, Quads, Glutes, Deltoids, Pec Major, Triceps.
How To Do It:
Try these exercises next time you have a kettle bell handy!
The core consists of your hips, back, and abdominal Muscles. It is important to workout these muscles in order to keep them strong. These muscles help with posture, balance, and stability of your body. You don’t need special equipment to focus on these muscles. Body weight exercises are great and can be used everywhere. Take time out of the day and strengthen your core.
This exercise involves your core yes, but your entire body is involved. It is a great total body exercise that will get your heart rate up, and make you strong in the legs, arms, and core muscles. This is a basic burpee, but you can make it challenging by adding a push-up or jumping jack.
Squat and Abduction:
This is a great exercise that involves your leg muscles (specifically the glutes (Maximus, minims, and medius) , hamstrings, and quads.) Your oblique muscles are involved with the side leg lift. Erector Spinae and Recus Abdominus are involved in the downward and upward phase of the squat. Also, because one leg needs to balance the body - the core is forced to help with your stability.
This exercise is great because it also strengthens your arms, while the core is fully engaged in the plank. You need to focus on keep your abs tight, body aligned and parallel to the ground.
Plank Arm Lifts:
Planks are always a great way to strengthen your core. Try spicing it up with some arm lifts. This will force you to have to balance on three limbs while keeping your body aligned and parallel to the ground. You also strengthen the muscles in your shoulder and arms as you lift your limb up off the ground.
Plank Leg Lifts:
Another great way to challenge yourself in a plank. While balancing on three limbs in this as well, you work your glutes more by lifting the legs up and down.
Another great way to spice up your planks. You can either do them in a high plank or a low plank. When moving your legs in and out like a jumping jack, you are working those oblique muscles as well as your leg abductor and adductor muscles.
This is a great crunch exercise. Rowers focus on strengthening your abdominal muscles. The rectus abdominis, obliques, and transverse abdomens muscles are all being worked. You can have your hands behind you on the ground, like in the picture, or, for more of a challenge, you can have them in the are by your side, focusing on balancing.
Enjoy the Exercises!
#AlwaysKeepActive #AHealthyLifeIsAHappyLife #KeepCalmAndWorkOut
If you have any questions or comments about these exercises, feel free to contact me! here.
My name is Jenna, and I am an ACSM Certified Personal Trainer. Living an active and healthy lifestyle has always been a huge part of my life, and being able to share it with others through this website is a huge pleasure. Teaching others effective exercises and how to do them correctly is very important to me, as well as encouraging them to keep an active lifestyle through other means of physical activities.