One thing I hear so many women complain about is not having enough time to exercise. With the kids and the job, for those of you that work, it is nearly impossible to get a good workout in, right? WRONG! I have just the thing to give you a fantastic workout in just 5 minutes. Let me introduce you to the kettle bell swing!
Okay, so I know the “5 minute” workout thing sounds scammy. I use to believe that a 5 minute workout could do nothing for me. And if you are a body builder, or some type of high level athlete, then you will need more than 5 minutes to maintain your fitness level. But for regular every day women who don’t have a SHE-HULK physique, then you can get a great daily burn doing kettle bell swings.
The kettle bell swing is an exercise which requires you to use almost every muscle in your body. Basically, the exercise consists of gripping a kettle bell with two hands, squatting, and swinging the kettle bell up to approximately shoulder level. Here’s how you do it:
- Stand up straight with your legs shoulder width apart.
- Place the kettle bell in between your feet in line with your heels
- Lean forward and squat down into a semi-squat and grab the kettle bell with both hands
- Keep your back straight and keep your head facing forward
- Swing the kettle bell up to shoulder level driving from your hips, thighs, butt, and lower back
- Squeeze you butt to help propel the weight up.
I know it may be difficult to visualize, but take a look at the images below.
Ladies I recommend you all start off with 5 lbs or 10 lbs. There are a many repetition configurations you can do with a kettle bell swing. I personally like doing 75 – 100 straight reps as fast as you can. This is what I do with my kettle bell and I am completely spent when I reach 100. Performing the exercise as quickly as you can, will help to give more cardio conditioning. If doing 100 reps is too easy for you, you may need to go up 5 pounds or so. However, remember, please make sure you use proper form and don’t go so fast as to hurt yourself.
When performed correctly, kettle bell swings work your thighs, but arms, shoulders, and last but God knows not least…abs. Yes ladies, as you swing the kettle bell, you should stabilize your core (slight suck in your gut and flex it) and by doing this you will be forced to use your core to help balance and control yourself as you swing. When you are done, you will certainly feel it in your ab area.
So there it. The answer to all of your exercise excuses…kettle bell swings. Try these every morning when you wake up for 5 days per week. I am sure you will see a huge change in your body.
Last but not least, please contact your physician before starting any exercise or diet program.
Now go start swinging!
Melinda