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Kettlebells, Blowing Brazilian Butt Lifts Away!
So you workout but your ass is still flabby? You clearly haven't checked out these Awesome Kettlebell exercises that will lift and tone that butt of yours. Check it out, we all want a nice butt. A little junk in the trunk is nice, filling in jeans and yoga pants to make that bottom of yours pop! If it looks sexy right? Well here you go, The top 5 Kettlebell exercises to sculpt and tone that booty:
Kettlebell Dead-lift: This Can be done with one kettlebell or two-
Stand shoulder width, place the bell or bells between your feet. Start to inhale slowly pushing your pelvis back while maintaining a straight (neutral) spine. Drop your arms and reach for the kettlebell(s) without rounding the spine. Squeeze the bell and stand, closing the joints (knees, hips) at the same time. Stand tall with good posture and exhale, squeeze your butt cheeks as hard as possible. Inhale and lower the bell in in the same fashion as the start.
Perform this movement for 5 sets of 10.
Kettlebell Front Squat: One or Two Kettlebells-
Safely pick up the kettlebell by the "horns" or sides of the handle and hold it at chest level. Pushing your hips back, Squat below parallel maintaining proper alignment of the spine. Make sure your knees are "tracking" your toes and your feet are planted to the floor, pause at the bottom for a second, Stand leading with the head.
Perform this movement for 5 sets of 7.
Holding the kettlebell at chest level by the horns, step back into a lunge position. Make sure you step back far enough, when your knee touches the ground your front leg will make a 90 degree angle. Push off your rear toe and stand.
Perform this movement for 5 sets of 10, alternating legs each rep.
Kettlebell Swing: Done with one bell or two-
Place the bell a foot in front of you, sit back on the heels while pushing your hips back. Maintain a straight neutral spine. Hike the kettlebell back between your legs and violently stand swinging the bell to your chest level making sure the bell handle never goes below the knees. Keep the bell high in your groin while swinging back and forth. Squeeze you butt at the top of each swing.
Preform this movement for 5 sets of 10.
Single Leg Kettlebell Dead-lift: By far the Best-
Find your balance standing on one foot holding a kettlebell. Using the same technique as the dead-lift, push your hips back while pushing the raised leg behind you. Hover the bell above your toe (or on the side), stand and squeezing your butt. This is a challenging move that will take practice but will Make your Ass Pop!
Perform 5 set of 5 on each leg.
So there you go, the BEST EXERCISES TO LIFT and TONE that Ass! To learn and understand more about these moves please feel free to contact me at anytime or sign up for my SuperHero Membership and start training hard today! Kettlebells are the #1 tool for strength and endurance training!