Kettlebell Training for Work-at-Home-Moms

If you are a work-at-home mom and you badly need to develop an exercise regimen that will allow you to burn calories in a short amount of time then the kettlebell is exactly what you're looking for. Doing KB exercises will speed up your metabolism, tone your body, relieve stress and increase your energy levels. If you are ready to get started, check out the kettlebell exercises below that will help you reshape your body in its best form ever! (Note: Like any workout, these exercises involve risk of injury. Be sure to consult with your physician or personal trainer before beginning any new workout routine, and if anything hurts, STOP.)

-The Swing

Kettlebell. (Photo credit: Wikipedia)

You can use this move to lose weight, build lean muscles and tone your body. To do the swing, strand straight with your legs shoulder width apart and lean forward while keeping your back straight. Don't arch your back as this may cause injury. Bend your knees mimicking a semi squat.

Your arms should hang loosely and then raise the kettlebell with both hands over your head and inhale. Now swing the weight in between the legs towards the back as you breathe out. Do 10 sets of 20 to 50 repetitions and pause for a minute between each set.  

- Deadlift

The deadlift is great for toning the back and butt. When doing this exercise, you have to keep your back straight and use your body's force to lift the weight, not your arms. Start with the standard standing position. The kettlebell should be on the floor centered between your legs.

Bend your knees and squat over the weight. Remember to keep your spine straight and abdominals tight. Reach down and grab the kettlebell with both hands. Lift it with your entire body and not just your arms.

The power of the lift should come from your abs and hips. Bend your elbows out open as you raise the weight to your mid chest. Slightly bend your knees as you lower the weight. Repeat this move for 25 times before putting the kettlebell back to the floor.

-Lunge Press

This is one of the easiest kettlebell exercises that a woman can easily do. To start, stand with your feet shoulder width apart and hold the sides of the kettlebell handle with both hands in front of your chest.

Your elbows should be bent by sides with your palms in. Now lunge forward using your left leg and press the weight up using both hands. Stand back up while you bring the kettlebell back down.

Repeat the exercise using the other leg. The lunge press targets the shoulders, back, arms, abs, legs and butt. Make sure you keep your back and shoulder blades straight when doing this move.