When it comes to losing weight, the most stubborn area of your body to work on is your stomach. The frustrating thing is that it’s where most people gain weight first, and it’s the last place to shed the extra pounds. Did you know that your waist circumference is the measure of obesity? A thick waistline can increase your risk of developing chronic diseases, including type 2 diabetes mellitus, hypertension, high cholesterol, joint pain, and even lower back pain. It’s important to have a healthy waistline, and there are a few things to add to your to-do list when you decide to get started. The first step is to perform a kettlebell workout to get rid of your waist bulge.
In order to reduce your waistline, you will also need to start eating healthy meals high in lean protein and vegetables, as well as weight training throughout the week. The more disciplined and consistent you are with your routine, the sooner you will start seeing results. For most people, I recommend training at least three times a week, focusing on full workouts.
Your weight training sessions should consist of a wide variety of equipment, such as dumbbells, bars, cables, and machines. However, one of the best bodybuilding tools for fat loss is kettlebells. What makes kettlebells so great? You can perform a wide variety of exercises with them. Plus, the varied combination will force your body to work harder than if you were working with traditional dumbbells because of the way they are shaped.
If you are looking to get rid of your waist bulge, I would recommend incorporating kettlebells into your strength training routine. If you’re ready to get started, here’s a sample kettlebell workout you can do. Grab your kettlebells and aim for 3-4 sets of the following exercises.
Begin your Kettlebell Squat to Reverse Curls by standing straight and holding a kettlebell against your chest. Keep your core tight as you squat parallel and lower the weight until your arms are fully extended. Raise the weight and return to finish. Perform 3 to 4 sets of 8 reps.
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Next, in this workout to get rid of your waist bulge, get ready for chest-supported kettlebell rows. Place a workout bench at an angle (at least 30 to 45 degrees) to perform the movement. Grab a pair of kettlebells and position your chest on the pad and your knees on the bench seat or your feet on the floor. Straighten your arms and assume an overhand grip.
Keep your chest high and bring the weight back towards you while flaring out your elbows. Flex your upper back at the end of the movement, then lower the kettlebell all the way down until you get a good bottom stretch before performing another rep. Perform 3 to 4 sets of 10 reps.
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For the Kettlebell Bulgarian Split Squat, take a pair of kettlebells and place the top of your foot or the ball of your foot on a bench. Come out about two to three feet. When you’re in the correct position, lower yourself under control while keeping your back knee bent as you descend. Cross with your front heel to return to a standing position and repeat. Perform 3 to 4 sets of 10 reps.
Begin the rocker press by grabbing a pair of kettlebells and holding them in a rack position. Keeping your chest high and your core tight, begin the movement by pressing down on the weight with one arm, flexing your triceps hard and shoulder up. Bring it back down, then immediately press the weight down with the other arm. Alternate back and forth until you have completed all of the prescribed reps. Perform 3-4 sets of 6-8 reps with each arm.
For this final movement, line the kettlebell up about two feet from your body. Push your hips back, keep your chest high, and grab the handle with both hands. Squeeze your core and pull the kettlebell towards you before rocking your hips forward and squeezing your glutes as hard as you can at the top. Swing the kettlebell until it’s parallel to the floor. After swinging it, keep your core tight and use your lats to pull the kettlebell back. Keeping your knees slightly bent, pull the weight between your legs and hip hinge back before popping them forward for another rep. Perform 3 to 4 sets of 15 reps.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles. Learn more about Tim
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