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The One Exercise Move You’re Not Doing to Melt That Stubborn Back Fat

Ladies, have you ever that disgusting roll of fat just above or below your lingerie straps? You are not alone if you do not appreciate that fat on your back as it can be less than appealing. But the good news is you can tone and tighten your back and ultimately lose your back fat with fitness equipment like kettlebells.

Give your back the attention it deserves.

For anyone who has excess body fat, back fat can be spread throughout the entire back. However, most people seem to get more in the lower back area in areas commonly known as “love handles.” For most women, extra back fat can be addressed just from losing weight in general.

When you start to work on this area of the back, it is essential to be very careful. Whether you notice it or not, your back will keep you moving throughout the day. We use our back all the time so is vital to build back muscles carefully. The best news is that you don’t necessarily have to go to the gym to trim back fat. You can do push-ups in the comfort of your own home, as well as planks and kettlebell swings, which can also strengthen other muscle groups.

To make the most out of a kettlebell swing, it is very, very important to remember that the workout is really not about the kettlebell itself, but rather how you control your body and use the kettlebell to maximum benefit. This may be something that is hard to comprehend at first, but the more you get to know how your body works and get used to your body mechanics, the more it will all make sense. So it’s important to not think of the kettlebell as weights, but instead, as an extension of your body.

The all-encompassing kettlebell swing

There are two positions you need to become comfortable with in order to get the most benefit from the kettlebell swing. Bear in mind that your first position is also the last. Here’s how you perform it:

• Stand with your feet hip-width apart with your feet slightly pigeon-toed out.
• Make a loose fist and hold out your arms parallel to the ground right in front of you, touching hands and locking your elbows.
• Relax your shoulders and do not hunch. Make sure to pull them away from your ears. There should be some tightness under your armpits.
• Tighten your abs, but without bending forward. Lock your ribcage to your pelvis.
• Then keep your glutes tightly squeezed, like you are holding a coin between your thighs. Your body should be a straight line from your knees all the way up to your hips and shoulders.
• Swing the kettlebell back down. Repeat.

Of all the kettlebell workouts for women, the kettlebell swing is the most basic. Most fitness coaches consider this to be the most “perfect exercise” for the human body. It can help you regain your posture, and it will work out various muscles like back, abs, the glutes, and legs, plus you get a cardio burn in the process, too.

For anyone who has lower back issues, most traditional weight-bearing exercises such as deadlifts can exacerbate the problem, while kettlebell swings will not. And for anyone who wants to strengthen the lower back, the kettlebell swing is easy and can be done anytime and anywhere, as long as you have a kettlebell.  

Due to the dynamic nature of the kettlebell swing, the chances of overloading and/or injuring the body are quite low. This is why a well-performed kettlebell swing should be punched forward by the hips, not pushed slowly into place. Kettlebell workouts for women are a great alternative to more fussy exercises on an abs crunch machine, an elliptical trainer, a leg press, a leg extension, or leg curl machines. It truly is an all-around workout that incorporates cardio and strength training into just a few routines.

Indeed, not only is the kettlebell workout a fast and easy routine that can be adapted to any fitness level, it is also very convenient as it is one that you can do anywhere. You do not even need to have an expensive gym membership just to get it done as you can keep kettlebells in your own home. It really is no wonder that it is one of the most popular fitness trends there is, and a likely one that is here to stay.

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