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The #1 Supercharged Kettlebell Workout for a Smaller Waist, Trainer Says

Kettlebells will target your entire body, torching that excess fat away.
FACT CHECKED BY Alexa Mellardo

If you're looking to slim down your waistline, two healthy habits should be your new best friends. Strength training and eating a healthy diet full of fruit, veggies, and lean protein can help you achieve your fitness goals if you're consistent with them. And you're in luck, because we've curated the #1 supercharged workout for a smaller waist, so get your kettlebells ready, and let's get to it!

When it comes to strength training, one of the top fat-loss tools I like to incorporate is the kettlebell. There's a wide variety of movements you can do with this productive piece of equipment that'll target your entire body, make you work up a sweat, and torch that excess fat.

Kettlebells are unique because of the way the weight is shaped, in addition to the extra stability and core strength needed when performing certain movements. So if you're searching for a solid workout for a smaller waist, I definitely recommend adding them to your routine.

Here's a simple five-exercise kettlebell workout for a smaller waist. Aim for 3 to 4 sets of the following moves, and next up, don't miss The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

1

Kettlebell Goblet Squat

kettlebell goblet squat
Tim Liu, C.S.C.S.

Start the Kettlebell Goblet Squat by holding a kettlebell at your chest with an upright posture. Keeping your core tight, push your hips back, and squat down to parallel. Once you've hit parallel, drive through your hips and heels, flexing your quads and glutes to finish. Complete 3 to 4 sets of 10 reps.

Related: The #1 Workout for an Hourglass Figure, Trainer Says

2

Single-Arm Kettlebell Row

kettlebell single-arm row workout for a smaller waist
Tim Liu, C.S.C.S.

For the Single-Arm Kettlebell Row, position yourself in a staggered stance with one foot forward and the other one out 45 degrees to the side. Grab the kettlebell with one arm, keeping the opposite forearm resting on your thigh. Begin the motion by pulling the weight toward your hip, squeezing your lats and upper back at the very end of the movement. Straighten your arm afterward, and get a nice stretch at the bottom before performing the next rep. Complete 3 to 4 sets of 12 reps for each arm.

3

Single-Arm Kettlebell Press

kettlebell single-arm press workout for a smaller waist
Tim Liu, C.S.C.S.

This next exercise requires you to hold a single kettlebell up to your shoulder with the handle resting comfortably across your palm. Keeping your chest tall and core tight, press the weight up, flexing your tricep and shoulders hard at the top. Lower the weight under control back to the starting position before performing another rep. Complete 3 to 4 sets of 8 to 10 reps for each arm.

Related: This 10-Minute Visceral Fat Reducer Is What Your Belly Needs at 50, Trainer Says

4

Kettlebell Reverse Lunges

kettlebell reverse lunge
Tim Liu, C.S.C.S.

Begin your Kettlebell Reverse Lunges by holding a pair of kettlebells and stepping back with one leg. Plant the ball of your foot on the floor, then lower your body under control until your knee touches the floor. Push through with the heel of your front leg afterward to return to the starting position. Complete 3 to 4 sets of 10 reps for each leg.

5

Kettlebell Swing

kettlebell swing to shrink a muffin top
Tim Liu, C.S.C.S.

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 towards 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. Complete 3 to 4 sets of 15 to 20 reps.

Tim Liu, C.S.C.S.
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more
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