This move is a great exercise for toning the glutes, and while you can use a dumbbell to execute the move, using a kettlebell will work more muscles and help challenge your balance. Here’s how to do a kettlebell squat:
Stand with feet wide, toes pointing forward, and hold a heavy kettlebell in front of you with palms facing toward you.
Keeping your chest lifted, squat until your thighs are parallel to the ground. Pause, and then rise up to standing and repeat. Do 20-25 reps.
This double-kettlebell move is a killer, but it tones your entire body. And since it focuses on your obliques and torso, you’ll notice a smaller waist in no time. To do the kettlebell windmill sequence:
Begin standing with your feet slightly wider than hip distance apart.
Rotate your left toes outward and raise your right arm above your head, keeping your eyes trained on the weight.
Shift your hips to the right. Don’t let your pelvis swing behind you as you move into the sassy position.
As you shift your hips right, your weight will shift to the right, too. You should feel about 60 percent of your weight in your right foot.
Lower your torso toward the floor, so the kettlebell hovers just off the floor.
Keep your body as flat as possible, with the ankles, hips, and shoulders in one plane. This position feels a lot like a tight Triangle pose in yoga.
Keep your torso still as you bring your left hand to your left shoulder in a bicep curl.
Keeping your left arm bent and your right arm pointing to the ceiling, come to standing position. Imagine your waist doing all the work to move your torso upright.
Shift your pelvis back to center once again to distribute your weight evenly between both feet.
Complete the rep by bringing your left arm overhead, working your shoulder. Lower your left arm down to return to starting position, and repeat.