There are some ways to exercise at home using just your body weight, but investing in kettlebells can expand your exercise repertoire.
Kettlebells seem like balls or bells with handles on top. They weigh from five to 30 kilos and more. Unlike a dumbbell, the burden of a kettlebell is met by the handle. This can result in a tougher workout, as you would like a mixture of muscle strength, balance, core stability, flexibility, and coordination to regulate the burden of the kettlebell. “Also, for some people, kettlebells are more comfortable to hold and move in your hands, so people of any age can use them with more confidence,” says Havens.
Start with a moderately difficult kettlebell weight—one which allows you to do five to 10 good repetitions of an exercise. “If you're not tired by the end, it's pretty light,” says Havens. As you progress, spend money on a couple of heavier kettlebells, or change the tempo to make the exercise slower.
Here are three kettlebell moves to get you going. Depending in your overall health and medical history, it might be an excellent idea to examine together with your doctor before trying kettlebell exercises, especially if you’ve osteoporosis or problems with balance.
the swings
Swings goal the buttocks, hips, back of the thighs, and lower back. They also can improve your posture, as you engage your back and core muscles through the movement. The swing is a straightforward three-step exercise:
1. Place your feet shoulder-width apart and bend your knees barely. Grab the kettlebell with each hands using an overhand grip, arms prolonged down in front of you, so the kettlebell hangs between your legs.
2. Bend your knees further and push your hips back until the kettlebell is between and behind your legs. Then straighten as you swing the kettlebell as much as your chest or eye level.
3. Allow the burden to swing down between your legs as you bend at your hips and bend your knees barely again. This returns you to the starting position. Swing up again and keep repeating this backwards and forwards swinging motion.
Start with light weights to get a feel for the swinging motion. Also, use a kettlebell with a handle wide enough to carry with two hands, and consider wearing weightlifting gloves, as some kettlebell handles might be slippery.
Up to 10 swings, or more swings while maintaining good form. Rest and repeat the sequence two more times. Another approach is to do intervals, where you swing for 30 seconds followed by a 30-second rest period and repeat the cycle three to 5 times.
Havens recommends having a trainer show you execute the right swing before trying it yourself. “A lot of people sit during swings to help support the weight, but you want to drive your hips forward during the upward swing,” she says. “It's a more explosive movement than a regular squat, and it works the glutes and hamstrings more.”
Halos
This movement works the abdomen, back and shoulders.
1. Stand together with your feet shoulder-width apart. With each hands, grab the kettlebell above and behind your head.
2. Keeping your lower body still and abdominal muscles tight, circle the kettlebell clockwise over your head 4 or five times. Then circle counterclockwise 4 or five times. This completes a set. Rest and repeat twice.
To make it easier, make small circles or use a lightweight kettlebell. For a challenge, do 10 circles each way, expand circles, or use a heavy kettlebell.
Farmer's Walk
This exercise works your arms, shoulders and upper back.
1. Hold a kettlebell in each hand, as when you were lifting buckets, together with your head up and shoulders back.
2. Take 20 steps after which turn and walk back to the starting position to finish one rep. Repeat three to 5 times.
Another option is to carry the kettlebell in only one hand and walk the identical distance. (Make sure you don't lean to the side as you walk.) Repeat while holding the kettlebell in the opposite hand. These moves strengthen your core and hip muscles and make it easier to carry on a regular basis things with higher control.
A variation of the peasant walk is the goblet carry. Hold the kettlebell by the handle with each hands and hold it in front of your face as when you were about to take a sip from the handle. Then walk 20 steps out after which turn around and walk back. Repeat three to 5 times.
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