GREAT FOR: STOMACH, SIDES, SHOULDERS, LOWER BACK
Sit with your legs bent and feet flat on the ground. Hold a kettlebell at your chest.
Rotate your torso and the kettlebell to one side, then the other. Repeat.
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Starting out? 30 seconds Need a challenge?
1 minute, with an optional increase in weight Almost pro? 2 minutes, with an optional increase in weight.
Make sure your head follows the kettlebell to avoid straining your neck.
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A kettlebell (or two) is a home workout essential. Why? Itll challenge every muscle – including your abs. Kmart kettlebells, from $12 each, kmart.com. Au.
GREAT FOR: STOMACH, LOWER BACK, BOTTOM, THIGHS
Lie flat on your stomach with your arms outstretched in front of you.
Simultaneously lift your arms, legs and chest off the floor as far as you can. Pause for 2-3 seconds while contracting your back.
Lower back down and repeat.
Starting out? 30 seconds Need a challenge? 1 minute Almost pro? 2 minutes.
KETTLEBELL AROUND THE WORLD
GREAT FOR: STOMACH, SHOULDERS, CHEST, ARMS, BACK
Stand up straight with legs just wider than shoulder-width apart, holding a kettlebell in front ofyour waist.
Start with the kettlebell in both hands then move it in a circle around your body, passing it from hand to hand and making the circles progressively wider as you go.
Starting out? 30 seconds each direction Need a challenge? 1 minute each direction, with added weight.
2 minutes each direction, with an optional increase in weight E
This is a great way to strengthen your lower back and bottom whife working your abs.
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