Kettlebell workouts are just what the plastic surgeon ordered to “cure” those top three trouble spots every woman sees when she looks in the mirror when you don’t want to go see him.
But before we get into those kettlebell workouts for women, let’s quickly review those trouble spots – what they are and how they happened.
Trouble Spot #1: The Pooch
Just about every lady knows this area well, especially if she’s had children.
It’s that “special” area from her belly button to her pubic bone. It’s where you wear the proverbial “granny panties.”
Yup, you know exactly what I mean. It sticks out and no matter how many crunches you do, it just doesn’t get any flatter.
Why It Happens
As her baby grows inside her, a mother’s pelvis widens and tilts forward and down (back of pelvis goes up). As the baby grows, mom’s tummy stretches – including the muscles. Mom’s hip flexors get shortened. And basically, the body “forgets” how to use the abs the way it used to.
After the baby is delivered the body slowly returns to normal. But normal is no longer “natural” or the way a woman’s pre-pregnancy body is supposed to be. Normal is now stretched out abs that the body’s forgotten about.
Specific bodyweight and kettlebell exercises will help restore “natural” and strengthen it so the old normal stomach returns.
What If You Have The Pooch But Haven’t Had A Baby?
The “Pooch” can also come from prolonged periods of sitting and inactivity combined with long term wear of high heels. Your hip flexors become short and tight, your lumbar spine curve increases, and basically the same things happen to your body as it would to a pregnant woman, just to a lesser degree.
Trouble Spot #2: The Saddle Bags
This is where your butt falls down the back and sides of your legs.
What was perky when you were younger has since been destroyed from kids (if you have kids) or flattened like a pancake from sitting on it all day long.
Why This Happens
This also happens to women who have had kids. And for the same reason you get the Pooch. Because the pelvis goes into an anterior tilt, the big butt muscles (gluteus maximus) no longer get used as they’re intended by nature – to extend the hips. They too “go to sleep.” That’s why you often see pregnant (and overweight) women “waddle.”
So the body no longer uses these powerful muscles the way God intended, and so they eventually flatten out (“atrophy”). Because of this there is also reduced blood flow and lymph flow/drainage, causing a build-up of fat where the butt once was and down the sides of the legs.
Trouble Spot #3: Flabby Arms (aka “The Bat Wing”)
You know what this is – it’s where you wave goodbye to your friends and when you stop, your arm keeps shaking.
That’s right – it’s the flab on the underside of your arm.
Why This Happens
This happens for one main reason: Your body is storing fat there. And of course as you age, your skin thins and loses its elasticity. So it starts to hang down…
How To Reduce Your Trouble Spots With Bodyweight And Kettlebell Workouts
Trouble Spot Fix #1:
1. Hip Flexor Stretch
This exercises is designed to stretch those tight hip flexors and help return the pelvis back to its neutral (and natural) position.
Perform 5 stretches each side and breathe into and through each stretch.
Once you’ve stretched the hip flexors and created momentary space for the pelvis to get back to neutral, perform planks to strengthen your abdominals and help counter the pull of those hip flexors.
Work up to holding the Plank for 2 minutes. Start with sets of 20 to 30 seconds and then move on to longer sets.
3. Kettlebell Swings
Perform kettlebell Swings and make your abs feel like they did in the Plank. Squeeze your gluts too.
These will help keep your pelvis aligned in its natural position.
Use a medium sized kettlebell and do multiple sets of 20 reps. 100 reps is a good start.
Trouble Spot Fix #2:
Perform these either right after or supersetted with the exercises from “Trouble Spot Fix #2.”
(see picture above)
When performed correctly, you’ll also be squeezing your gluts so you’ll be helping restore them to their proper function.
2. Single leg hip bridge
This is an excellent exercise to really make those lazy gluts contract. And because you’re doing one leg at a time, you’ll balance out any left-right asymmetries, which can later lead to injuries.
Work up to 3 sets of 15 to 20 per leg.
3. Single leg deadlift
This is the more “functional” cousin of the Single Leg Hip Bridge. Meaning, you’re standing instead of lying, so the strength, balance, and coordination you gain from doing this is more likely to transfer to everyday activities
Start with 3 sets of 3 to 5 reps. Work up to using half your bodyweight for one set of 10 reps. (Yes, half your bodyweight – you really are that strong!)
4. Kettlebell Swings or kettlebell snatches
Trouble Spot Fix #3:
1. Kettlebell Press – Heavy!
Now this one will probably freak you out a little – especially the word “heavy.” But, where most women get into trouble is how they exercise their triceps. They use lighter weights and higher reps, which actually makes your arm BIGGER not smaller.
The triceps respond best to heavy load, (and without going into yet more anatomy and boring you to tears), and because of this, one of the best exercises you can do to strengthen and tighten them is the military press.
Perform 3 to 5 sets of 3 to 5 reps.
How To Put These Bodyweight And Ketttlebell Workouts Into Your Kettlebell Routine
Here’s a sample of how these kettlebell workouts may work for you:
- Day 1: Trouble Spot Fix #1, 2
- Day 2: Trouble Spot Fix #1, 3
- Day 3: Trouble Spot Fix #1,2
You can really mix it up anyway you want to, as long as you get the work done and make progress.
And there you have it – a complete guide for all ladies to targeting those top three trouble spots using bodyweight and kettlebell workouts. Enjoy!