With these kettlebel exercises you tone your legs and buttocks, also working on strengthening your shoulders and arms and improving your balance

The kettlebell is a valid and versatile tool, used in the gym but also practical to use at home. It is equipped with a particular handle that allows a wide variety of exercises that can involve all the muscles of the body, from the arms to the abdominals to the legs. In this case we propose a mini workout, with lunges and squats, suggested by the personal trainer Monica Bianchi, for toning especially legs and buttocks, also working on strengthening shoulders and arms and improving balance. Repeat this 2-3 times a week.

There are kettlebells of different weights: they range from a few pounds up to over 20 pounds. For this mini workout we suggest you use a kettlebell of maximum 4 kg.

The squat to tone your legs and buttocks

Standing with your heels closer to your toes, bend your knees in squat holding the kettlebell in front of the chest with both hands, elbows open to the sides. Come down while inhaling, keeping your back in line. Breathe out as you rise by slowly stretching your legs. Repeat 8-10 times for 1 or 2 sets. So you tone your legs and buttocks.


The lunge to improve balance

Go to lunge with your left leg, keeping your arms extended in front of you, inhaling. Exhale, return to an upright position bringing your legs together, feet parallel. At the same time, bend your elbows, bringing the kettlebell to your chest. Alternate one lunge on each side, 6-12 times. Repeat for 1 or 2 sets. Ok also to improve the balance.


Another squat, and we also strengthen arms and shoulders

Repeat the squat, this time starting with your arms outstretched in front of your chest and your hands together, holding the kettlebell. When you go up, fold your arms, bringing it closer to your chest. Repeat 6-10 times for 1 or 2 sets. Great for strengthen arms and shoulders.


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Article published on n. 5 of fitness-inc.com on newsstands and in the app from 13 April 2021