What kettlebell exercises to lose weight?

Want to lose weight without having to do sports hours a day? Opt for the kettlebell, an accessory of Russian origin that looks like a kind of ball with a handle .

The kettlebells are on the rise right now. They are even used in crossfit boxes . Their biggest advantage: to lose weight quickly and healthily by practicing exercises only 10 to 30 minutes per week. But of course, the efforts must be intense.

How to choose your kettlebell, also called Girya in Russian? A ball of 8 to 12 kilos is recommended for a woman who is not a sportswoman at heart, 16 to 20 kg for a beginner man . If you are used to intensive activities, opt for a heavier model: 16 to 20 kg for women and 20 to 24 kg for men.

Now that you are well equipped, here are the exercises you can do with your kettlebell to lose weight fast.

The kettlebell swing

10 to 15 minutes a week of this exercise will allow you to burn calories .

Place the ball between your thighs, legs bent. Then, swing it between your thighs by lifting it in front of you. At the same time, flex and extend your knees and hips as if you were squatting .

The benefits of this training are numerous. It makes work several body parts like the shoulders , the thighs, the buttocks, the arms, pecs and abdominals for overall weight loss .

It increases muscle mass, endurance and improves your cardiovascular system.

Abs with a kettlebell

This is another exercise that you can do between 15 and 30 minutes per week (divided into 2 sessions) .

It brings precious benefits to those who wish to find a flat stomach . Sit with your legs bent in front and your feet flat.

For more comfort, place a soft cushion under your buttocks. Take the Russian ball firmly in both hands by the sides of the handle in front of the chest.

Then turn the waist on both sides bringing the kettlebell back to each side of the hips . Tighten the stomach well, keep your feet flat on the ground, your back should stay straight.

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