Losing abdominal fat might be a difficult fitness objective to reach. While many people prioritize exercise to lose weight, strength training is actually just as important for reducing belly fat. My female customers frequently express concern about coming across as “bulky” or “too buff” if they begin weight training. The opposite is true, as you can see! The key to burning fat and gaining lean muscle mass for a slim, toned figure is lifting low to moderate weights during high-volume sets. I did the legwork for you, and now you can burn belly fat with these 10 simple kettlebell moves for ladies.
Kettlebells are a particularly efficient tool for getting rid of extra belly fat because they provide a special mix of strength training and cardio. Continue reading for a list of 10 simple kettlebell exercises for women to burn belly fat if you’re ready to add them to your regimen and lose circumference around your waist. Check out the 5 Best Bodyweight Exercises to Lose Belly Overhang in 30 Days when you’re done.
01. Swings with a kettlebell.
The kettlebell swing is the first exercise on this list of simple kettlebell moves for ladies to burn tummy fat. Swinging a kettlebell works the entire body, speeds your metabolism, and burns calories. They successfully work the shoulders, lower back, glutes, and hamstrings. They are incredibly effective in changing the composition of the body because they are the ideal fusion of aerobic and strength training.
Hold the kettlebell between your legs while standing with your feet hip-width apart. Knees should be slightly bent as you hinge at the hips. Swing the kettlebell forward while maintaining a straight posture. Hinge back at the hips when the kettlebell reaches shoulder height. Complete four 12-rep sets.
02. Goblet squats with a kettlebell.
Goblet squats help women in their quest to lose belly fat since they work the lower body and strengthen the core. They successfully work the shoulders, core, glutes, and quads.
With both hands on the kettlebell and your elbows pointed downward, hold it close to your chest. Place your feet shoulder-width apart as you stand. Pushing your hips back and bending your knees can help you lower your body into a squat. Keep your back straight and your chest high. To stand up again, stomp through your entire foot. Complete four 12-rep sets.
03. Deadlifts with kettlebells.
Kettlebell deadlifts are a great way to target stubborn belly fat and strengthen the posterior chain, which can aid ladies with their posture. Because deadlifts are great full-body exercises, you’ll burn the most calories and lose the most fat when you use them.
Standing with your feet hip-width apart, place the kettlebell in the space in between them. To reach down and hold the kettlebell handle, hinge at the hips. Keep your chest high and your back straight. Your hips and knees should be extended when you lift the kettlebell. Controllably lower it back down. Complete four 12-rep sets.
04. Goblet lunges with a kettlebell.
With their focus on the lower body and core, goblet lunges help build muscle and burn calories. They may also be a terrific aerobic workout that works your quads, glutes, hamstrings, and core if you shorten the time between each set of exercises.
With both hands, hold the kettlebell close to your chest. Put your feet together as you stand. With your right foot, advance one step, then drop yourself into a lunge. Return to the beginning position by pressing through with your entire foot. On the left, repeat four sets of 12 repetitions each on each side.
05. Russian twists with a kettlebell.
Russian twists are a core-strengthening workout that targets the obliques and helps women acquire that desired hourglass figure by toning their abdomen and narrowing their waist.
Kneel down on the floor with your feet raised off the surface. With both hands, hold the kettlebell close to your chest. To activate your core, gently recline. To position the kettlebell on the outside of your right hip, rotate your body to the right. After coming back to the middle, turn to the left. Finish four sets of 15 repetitions.
06. Kettlebell Pull-Throughs from a Plank.
Pull-throughs in the plank position engage the entire core and provide women with stability while they lose belly fat. They concentrate on the core, obliques, and rectus abdominis.
Place your hands on the ground in a plank stance to begin. You should hold a kettlebell at a side angle to your body. From your head to your heels, keep your body in a straight line. Grab the kettlebell with one hand beneath your torso and drag it to the opposite side. Bring the kettlebell around to the original side. On the other hand, repeat. Finish four sets of 12 repetitions on each side.
07. Figure-Eights using kettlebells.
The figure-eight exercise is a great addition to a weight loss regimen for ladies since it enhances coordination and works the core.
Hold the kettlebell in both hands while standing with your feet hip-width apart. In a figure-eight motion, pass the kettlebell through one leg and then through the other. Maintain a tight core the entire time you’re moving. Complete four 12-rep sets.
08. Kettlebell Halos.
The kettlebell halo works the shoulders and core, which helps with calorie burning and belly fat reduction. It’s crucial to focus on all of your body’s muscles, not just your stomach, if you want to lose belly fat. This aids in increasing your metabolic rate, strengthening your core, and burning the most calories possible.
Holding the kettlebell by the horns close to your chest, stand with your feet shoulder-width apart. Lift the kettlebell and do a single, clockwise rotation with it around your head. Change the circle’s direction. Maintain a firm core. Complete four 12-rep sets.
09. Sit-ups with a kettlebell.
The kettlebell sit-up efficiently works your abdominal muscles, strengthening your core and assisting in calorie burning. By including this exercise in your program, you’ll train not just your abs but also several other muscle groups, which will help you burn more calories overall and reduce belly fat.
Begin by assuming a floor-seated position with your feet flat and hip-distance apart and your knees bent. With both hands holding the kettlebell close to your chest, make sure your elbows are pointing down. Maintain a tight core and a straight back. Keep control as you slowly drop your upper body rearward. Once your back contacts the floor or mat, keep lowering yourself. Sit up by using your core muscles. Bring the kettlebell back up to chest level while sitting straight. Complete four 12-rep sets.
10. Glute bridges using kettlebells.
The kettlebell glute bridge serves as the final exercise on our list of simple kettlebell moves for ladies to burn belly fat. A great workout to work your glutes and improve your core is the kettlebell glute bridge. By including this workout in your regimen, you’ll not only tone and tighten your buttocks but also aid in boosting your metabolic rate, which helps you burn more calories and shed pounds overall.
Start by lying on your back on the floor or on a mat with your feet flat and hip-width apart and your knees bent. Kettlebell in place on your lower abdomen. By pressing through your heels and using your glutes and core, you can raise your hips off the ground. Don’t completely rest your hips; just lower them until they are almost touching the floor. Maintain tension in your hamstrings and glutes. Perform four 12-rep sets.