Women’s Fitness Goals: 4 Kettlebell Exercises for Stronger Hips & Glutes
When it comes to shaping specific parts of your body, it’s no secret that some exercises do a better job than the rest. For the women out there who are sweating day after day, trying to get stronger hips and lift their butt, it’s important to know exactly what type of exercises we’re talking about here. After all, strong hips and bum aren’t only aesthetically pleasing, but also play a huge role in supporting your lower body, as well as the upper.
Also, working on strengthening your glutes can save you some back pain down the road. So, if you really want your workout to make a difference, you should definitely turn to kettlebells, since there are probably no other gym items which can help you get the hips and the bum you’re hoping for. Here are some of the go-to kettlebell moves for stronger hips and bum.
Russian Kettlebell Swing
This is a simple exercise, perfect for women who are new to the gym and are just getting introduced to kettlebells. Other than your glutes, hips, and legs, it also targets your shoulders and back, making it even more useful.
Start with assuming the correct position, as posture matters in each exercise you try. It’s essential that your body is straight, especially your back, while your feet should be a bit wider apart than the width of your hips. You should hold the kettlebell handle with both your hands, your palms facedown and your arms in front of you. Keep your knees slightly bent and pull your hips back, lowering your body slightly while holding the kettlebell. That’s when you should swing the kettlebell, driving your hips forward energetically, in an uninterrupted motion, until the kettlebell is at your chest level. Feel free to do up to fifteen reps of the swinging motion at a time.
The Goblet Squat
This is another great exercise for your glutes, but also your abdominals, quadriceps, and hamstrings. It can shape up your bum, making it stronger and better looking, so that all sorts of clothes fit you well. After all, if you love wearing sexy underwear, like a g string, a well-shaped rear is a must. Also, this exercise builds your core, making it a great choice for any woman.
For this exercise, you should stand with your feet at your shoulder width, and the kettlebell held with both your hands at your chest. Bend your knees and push your hips back and down to reach a squat, inhaling as you do and keeping your chest up. Your hips should be at your knee level, but do your best not to tuck your tailbone. Push back on your heels as you rise back into the standing position, exhaling. About 10 to 12 reps will do just fine.
If talking about simple exercises for your buttocks, this one is the winner. Its difficulty can be increased or decreased by simply adjusting the weight of the kettlebells. It targets your legs, arms, back, and abs, but more importantly, your glutes.
Stand with your feet a bit wider than your shoulder width, your knees slightly bent inwards. Your back should be straight, your weight on your heels and any movement should be driven through your hips. With the kettlebell between your legs, you should lower your body into a squat, reach the kettlebell with both your hands and move your body back into a standing position, with your arms extended downward. About twelve to fifteen reps of this should engage your core while exercising your glutes.
Side Step Kettlebell Swing
The Side Step Swing Requires a Little Extra Room
For those who aren’t beginners any more and who want to do more advanced exercises, the side step kettlebell swing is something to try. It works your back, different areas of your legs and hips, as well as your glutes. It starts as the simple Russian kettlebell swing but with a twist.
When you grab the kettlebell and it’s still between your feet, move your right foot into a step to the right. After that, as you lift your body with the kettlebell in your arms, shift your left foot to the right, too. The goal is for the left foot to meet the right and for your legs to come together, while you move your entire body sideward. You should continue side-stepping for ten to fifteen steps to your right, and repeat the movement for another ten to fifteen steps to your left, with your left foot leading.
When you think about it, who would have thought that something as simple as a kettlebell can be so wonderfully useful when it comes to getting your body into shape? The fact that you can easily do these workouts at home makes them even more appealing. It’s exactly for this combination of simplicity and functionality that you should make kettlebells part of your workout as often as possible.