Get Rid of Your Waistline Bulge With This Kettlebell Workout
When it comes to losing weight, the most stubborn area of your body to work on is the stomach. The frustrating thing is, it's the place where most people put on weight first, and it's the last spot to lose excess pounds. Did you know that the circumference of your waist is how obesity is measured? A thick waistline can heighten your risk of developing chronic illnesses, including type 2 diabetes mellitus, hypertension, hypercholesterolemia, joint pain, and even lower back pain. It's important to have a healthy waistline, and there are a few things to add to your fitness to-do list when you decide to get started. First up is a kettlebell workout to perform to get rid of your waistline bulge.
In order to shrink your waistline, you'll also need to start eating healthy meals that are high in lean protein and vegetables, along with strength training throughout the week. The more disciplined and consistent you are with your routine, the sooner you will start to see results. For most people, I recommend training at least three times per week, focusing on full-body workouts.
Your strength training sessions should consist of a wide variety of equipment, such as dumbbells, barbells, cables, and machines. However, one of the best strength training tools for fat loss is kettlebells. What makes kettlebells so awesome? You can perform a wide variety of exercises with them. In addition, the varied combination will force your body to work harder than if you were working with traditional dumbbells due to the way they're shaped.
If you're looking to get rid of your waistline bulge, then I would recommend incorporating kettlebells into your strength training routine pronto. If you're ready to get started, here's a sample kettlebell workout that you can perform. Grab your kettlebells, and aim for 3 to 4 sets of the following exercises.
Kettlebell Squat to Reverse Curls
Begin your Kettlebell Squat to Reverse Curls by standing tall and holding a kettlebell up to your chest. Keep your core tight as you squat down to parallel and lower the weight down until your arms are completely extended. Curl the weight back up, and come back up to finish. Perform 3 to 4 sets of 8 reps.
Chest-Supported Kettlebell Rows
Next up in this workout to get rid of your waistline bulge, gear up for Chest-Supported Kettlebell Rows. Place a workout bench at an incline (at least 30 to 45 degrees) to perform the movement. Grab a pair of kettlebells, and position your chest on the pad and your knees on the seat of the bench or your feet on the ground. Straighten out your arms, and assume a pronated grip.
Keep your chest tall, and bring the weight back toward you while flaring your elbows out. Flex your upper back at the end of the movement, then lower the kettlebell all the way down until you get a good stretch at the bottom before performing another rep. Perform 3 to 4 sets of 10 reps.
Kettlebell Bulgarian Split Squats
For the Kettlebell Bulgarian Split Squat, grab a pair of kettlebells and position the top of your foot or the ball of your foot up on a bench. Step out about two to three feet. When you're in the proper position, lower yourself down under control while keeping your back knee bent as you descend. Drive through with your front heel to return to a standing position, and repeat. Perform 3 to 4 sets of 10 reps.
Begin the See-Saw Press by grabbing a pair of kettlebells and holding them up in the rack position. Keeping your chest tall and core tight, begin the motion by pressing the weight up with one arm, flexing your tricep and shoulder hard at the top. Bring it back down, then immediately press the weight up with the other arm. Alternate back and forth until you finished all prescribed reps. Perform 3 to 4 sets of 6 to 8 reps with each arm.
For this final move, line up the kettlebell about two feet away from your body. Push your hips back, keep your chest tall, and reach for the handle with both of your hands. Tighten your core, and pull the kettlebell toward you before snapping your hips forward and squeezing your glutes as hard as you can at the top. Swing the kettlebell until it's parallel to the floor. After you swing it, keep your core tight, and use your lats to pull the kettlebell back. Keeping your knees slightly bent, pull the weight back between your legs, and hip hinge back before popping them forward for another rep. Perform 3 to 4 sets of 15 reps.