When it comes to home workout options for women there is no reason why you should avoid the type of exercises that are popular with male trainers. Your average gym going female might have different workout goals to most men who train with weights but by using tried and tested workout routines and fitness equipment women can make great progress in the gym or at home without attending special women-only classes or following gender-specific exercise routines.
The Rise of Kettlebell Training for Women
One of the most exciting new pieces of fitness equipment on the scene is the kettlebell which hails from Russia but is now experiencing widespread popularity in the United States and other Western countries. Once the sole preserve of male trainers this item is slowly moving into the mainstream and finding an audience with switched on women trainers who are looking to get a great all round physique and also improve their fitness levels in one workout.
Workout programs like Kathy Smith’s Kettlebell Solution have also helped to improve the popularity of this type of training and provide a great way for women to get started as it contains some great kettlebell exercises for women and the types of objectives they have. Best of all, all you really need to get started is pick up one of the best kettlebell sets you can afford.
It could be said that the kettlebell is a one piece gym in that it offers a great level of versatility allowing you to target multiple body parts and perform literally dozens of exercises with just one piece of small fitness equipment. Due to this level of versatility they are excellent for men who want to expand their biceps or build up their neck and back muscles but they are also ideal for women who want to tone their legs and upper arms as well as sculpt their butts and thighs. Simply performing different movements with different weighted kettlebells can allow you to train with completely different outcomes in mind making them ideal for both men and women trainers who do not share the same fitness goals.
How to Get Started
If you want the best results then you need to be prepared to move out of your comfort zone and when you start training with this type of fitness equipment that can often happen, at least for the first couple of times you use them. Due to misinformation and people following the status quo most women who attend the gym steer clear of the weights section for fear of building too much muscle and losing their feminine shape. They tend to stick to the cardiovascular machines such as the treadmill or elliptical trainer while the more adventurous trainers might use some of the workout machines. Taking this approach is great if you want to get fit and improve your running or cycling ability but if your goals also include getting toned and firming up certain areas of your body then you might be running for a long time before that happens!
Using something like a kettlebell is not only a great way to tone your body, build functional strength and burn calories but due to the large full body movements involved it also rivals a cardio workout for improving your fitness levels. As you can exercise nearly any muscle in your body with one of these weights they make a great investment for anyone who wants to avoid the gym and start working out at home. They are small, practical and relatively low cost and offer numerous workout options to stop you from getting bored and giving up.
Beginners Women’s Kettlebell Exercises
If you are thinking of giving kettlebell training for women a try then here are some basic exercises to get you started:
The Kettlebell Squat Press is one of the best kettlebell exercises for women and when you do it for the first time you will feel why! This exercise targets the legs, glutes and core so your lower body and abs will get a great workout helping to increase the firmness of your stomach while also improving the strength of your back which can help with your posture.
- In a standing position hold one kettlebell in your hand and position your feet so that they shoulder width apart.
- Lift the weight up to your shoulder and then bend your knees to squat down towards the ground. Keep your hips pushed back and your back straight.
- Squat down until your thighs are parallel with the ground or even further if you can manage it.
- Pause at the bottom then push you from your feet so you are standing upright again, this time with the weight held over your head.
Walking Overhead Lungesare another great exercise that targets the lower body and will get your bottom toned in no time at all! These make a nice change from regular lunges as you will be walking with the weight held above your head.
- From the starting position with your legs shoulder width apart hold the weight with your arm stretched out straight above your head.
- Keeping your back straight and your abs tensed step forward while keeping the weight held above your head.
- With both knees bent and your front foot flat on the floor push off explosively with your back foot and bring your back leg forward to meet your front leg.
- You should now be back in the starting positioning with the weight still above your head.
These are just a few of the great workouts suitable for women who want to train with these exciting free weights.
To give your workouts even more impact intersperse them with bodyweight exercises such as press ups, sit ups and jumping jacks.