If you’ve heard of kettlebells at all you probably associate them with hard-core strength and fitness training, martial arts, bodybuilding or even the Russian Armed forces who have used them for many years.   But kettlebell workouts for women have also become increasingly popular just recently, and the reasons for this are not far to seek.

Kettlebells are simple, fun and safe to use, even at home, and can deliver a highly effective strength, cardio and fat-burning workout in a fraction of the time it would take to get to the gym and queue to use the weight machines or treadmills.

So, just what are these “wonder gadgets”?  Well, in case you haven’t seen kettlebells before, they look a little bit like cannonballs with handles, and yes, they are made of cast iron.  But don’t let their slightly forbidding appearance put you off or cloud your mind with thoughts of “Pumping Iron”.

Click Here to see the exact steps that “ordinary guy” Alex Miller used to lose 36 pounds of body fat and FINALLY get six-pack abs.
Check out Alex’s inspirational pictures and also the Q&A we put together on how he achieved these results (very informative and inspirational!)

The differences between kettlebells and traditional dumbbells are much more than merely cosmetic.

Kettlebell Workouts For Women

The positioning of the handle of the kettlebell requires it to be held in a certain way and gives it a slightly different centre of gravity.  This not only allows for a wider range of movements, but also forces the whole body to work hard to counter and control the weight and to stabilise and balance itself.  The hard to reach abs and core muscles, for example, will be heavily engaged in almost any movement made with a kettlebell, helping to rapidly flatten your stomach.

This not only helps protect against injury, but the use of the body’s large muscle groups in this way has a direct effect in stimulating the metabolic rate and encouraging fat burning.

By contrast, the isolation movements focussing on the smaller muscles, which are typical of dumbbell work and weight machines, make almost no demand on the body’s bigger muscles, and therefore not only increase the risk of injury by unbalancing the strength and flexibility of different muscles, but will have no effect on its general conditioning levels or fat burning rate.

Perhaps the most basic, but also effective, kettlebell exercise to start with is the “swing” – simply a question of dropping into a deep squat while swinging the bell back between your legs, and then “throwing” it up and forward as you rise.   This is a tremendous cardio and fat burning as well as strength move that will really get you breathing, and constitutes a terrific workout in itself.

And the great thing about these kind of kettlebell workouts for women, and men, is that as little as ten minutes a day will be enough to get you started and see and feel some almost immediate results.

The best kettlebell workouts are proven to develop strong, lean muscles while also helping to protect the joints and tendons against injury, and to burn fat by firing up the metabolism to maximum efficiency.  So for busy women longing for that lean and toned, but not overly muscular, look, or desperate to shift those last few pounds of stubborn body fat, this method of training is the ideal solution.

If you want to get a lean, toned and shapely stomach in the shortest time then click here for access to these great free downloads
Mike Geary’s – Insider Secrets For A Lean Body (e-book)
Tom Venuto’s – Six Pack Abs Revealed (e-book)
David Grisaffi’s – Posture & Core Conditioning (e-book)
Mike Geary and Jeff “Muscle Nerd” Anderson (90 minute MP3 audio)

Steve Smith

© 2011 Effective Ab Workouts