A toned and tightened booty is what you want. Kettlebell exercises are what you need. These tools are made to help you fine tune your rear, your legs, and your arms. Check out how to best incorporate them into your workout.
What is a Kettlebell?
Basically a weighted ball with a single, built-in handle, a kettlebell is a piece of equipment you’ll find in most gyms. Kettlebells are often located near medicine balls, battles ropes, tension bands, and other specialty items in the gym.
Kettlebells are designed for ballistic movements. You use them in one steady motion that is often fast, giving your body a more dynamic workout that really tones the muscles- including your booty.
Best Kettlebell Exercises
Exercise 1: Kettlebell Sumo Squat
Why it works: Your quadriceps will get an intense workout through these sumo squats. They will naturally lift and tone your rear, too.
Frequency: 3 sets of 10 reps.
Cautions: Be sure to breathe out toward the end of this exercise.
Exercise 2: Romanian Deadlift
Why it works: Your hamstrings will get a great burn with this move. The tightening of those muscles gives your backside more strength and more definition.
Frequency: 3 sets of 10 swings.
Cautions: Keep your weight on your heels to ensure proper form.
Exercise 3: Goblet Squat
Why it works: Targeting several muscles at once, including the glutes, this kettlebell exercise is powerful.
Frequency: 3 sets of 10 squats.
Cautions: Hold the kettlebells close to your chin, even though it looks silly.
Exercise 4: The Clean
Why it works: This move is full-body. It tones your tush and gives you the strength for better posture as well.
Frequency: 3 sets of 10 reps.
Cautions: Look straight ahead so as not to strain your neck.
Exercise 5: Kettlebell Hip Halo
Why it works: By working on your shoulders and core, this move will improve your posture so that your booty stands out more (and so you have the stability to do more lower body exercises!)
Frequency: 3 sets of 10 reps.
Cautions: Stand up straight while performing this move.
How to Get Started
Perform these kettlebell exercises 3-4 times a week. You can divvy them up by muscle focus if you work your upper and lower body on alternating days. Just be sure to increase in weight as the moves become more familiar and easier.
Soon, you’ll be showing off a tighter tush! Boost that booty faster by complementing these moves with HIIT. Try our FREE 30 Minute HIIT Guide.
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