Archive for April 2014

The best Legs, Bums and Tums Kettlebell Exercises For Women

A curvy, lean, toned body is considered very sexy, sleek and feminine.  It’s surprising, but most women want shapely thighs as they want to look fantastic in their jeans or new dress.

So there are specific exercises that can be done at home with the kettlebell to help you overcome wobbly legs. Most results can be seen in about 4 weeks. Nope you won’t even have to do hundreds and hundreds of repetitions either.

The following exercises are the most effective front thigh exercises for women. The routine also includes inner thigh and rear thigh exercises.

For best results, start with these exercises:-

Legs/Bums

Kettlebell 2 Arm Swings

This exercise is the foundation of all kettlebell training. It targets the inner thigh, your bum and the backs of your legs. Start by swinging the bell between your legs and use hips to propel the bell forward. Use the momentum of the bell to let it swing like a pendulum. Squeeze your bum to help protect your back and engage your abdominals. Keep swinging the bell at belly button height. Keep your eyes on the bell at all times and keep your feet glued to the floor. Do 10-15 reps. Do 3 sets with 20 seconds rest.

Kettlebell Front Squat:

This exercise targets the front of your thigh.
Start by standing with your feet shoulder width apart, toes pointed slightly outward. Distribute your body weight equally between both feet and hold the kettlebell with a wide hand grip. Sit back with the kettlebell in front of you and inhale as you squat down slowly. Breathe out as you stand back up and push through your hips and maintain good posture, keeping your head up at all times. Do 5-10 reps. Do 3 sets with 45 seconds rest.

Kettlebell Renegade Lunges

This exercise targets the inner and outer thigh. Start by holding the kettlebell with a wide hand grip and feet together. Step sidewards to one side and then do a mini squat and then bring the other leg to meet the other. Then push off and go over to the other side. Keep moving from one side to the next. Ensure your tummy and bum is tight and keep your head up. Aim to do 5-10 repetitions. Do 3 sets. Take 45 seconds rest.

Tums

Kettlebell Vampire Sit Ups

This exercise targets the upper and lower abdomen. Start with lying down on your back. Hold kettlebell overhead in one hand. Keep eyes on bell at all times. Place the other hand on top of thigh. Then to execute the lift, take a deep breath and sit up and breathe out slowly and try to keep kettlebell locked out overhead. Ensure your eyes are fixed on the bell. Once you are in a seated position take another deep breath in and then lie back slowly and gracefully still looking up at the bell. Breathe out slowly. Aim to do 3-5 repetitions each side. Do 3 sets Rest 45 seconds to 60 secs.

Kettlebell Seated Hot Potatoe

This exercise targets your whole tummy. Sit down and hold bell between your legs. Take your legs off floor and try to keep balanced with feet off floor throughout exercise. Then pass the bell from hand to hand without dropping it or placing feet on floor. Aim to do 20-30 seconds. Rest 30 seconds and do 3 sets.

Kettlebell Seated Russian Twist

This exercise targets your sides of your tummy. Start by sitting down. Grab the kettlebell with a wide hands grip and keep legs slightly bent and pass the kettlebell from side to side touch the floor each side- left and right. Aim to do 10 repititions and do 3 sets. Rest for 30 seconds.

 

Rainbow Yoga Teacher Training Program

You wish to practice yoga but you do not want to miss your family or children while you are busy with your sessions? There is a solution to this problem. You can now practice this art of staying healthy with your family and kids with Rainbow Kids Yoga. This is an internationally recognized training institute in yoga teacher training and training sessions for your entire family. Even the kids won�t be left out while you work hard to stay fit and healthy. This institute as found in 2008 by Katya Fialkova and Gopala Amir Yaffe. It specializes in 200 hours training programs, 3-D programs for kids, family and teachers, training for partners and retreats where they can stay with their families and relax their mind. This institute was found with the intention of clubbing fun and creativity to the monotonous sessions.

They offer training courses all over the world. They organize timely seminars in Toronto, London, Paris, etc, and keep updating these details on their website. They not just train in a specific section are or just the asanas. They offer an all round knowledge of the subject. They begin with theory, explain the concepts, give an introduce to this art and teach the asanas explaining benefits of each asana.

The Rainbow kids also provides you with business opportunities. Your studio can also enroll for their 200hours teacher training programs with this institute. After your studio teachers are trained with this program they can also offer training that rainbow specializes in. in this way their training is extended to masses and you also get more number of enrollments owing to this specialized program in your batch.

If you have never tried or practiced this exercise and are wondering whether it would be apt for you in your pregnancy, then you do not need to worry. This is just any other exercise you would resort to. In fact the benefits from this exercise is much more as compared to any other exercise. However, do not try to experiment and learn it yourself DVD�s or any other way. You need a proper guide and thus you need to work with a yoga instructor.

They also provide the studio owner with collaboration offers. Their trained staff would offer their training at your studio. In this way you would get a brand name associated with your studio.

Enroll for their yoga teacher training program or opt for collaboration with Rainbow yoga training and benefit from their specialized courses.