What to Do With a Kettlebell for Stomach Fat

Stomach fat is not just unsightly, it can be hazardous to your health. The greater your waist measurement, the greater your risk of developing certain medical conditions such as coronary heart disease and Type 2 diabetes. While a sensible diet and regular cardio can help you shed pounds, working out with kettlebells can boost your fat-burning efforts.

  1. Burning Fat

    • You cannot spot-reduce fat from your stomach by performing lots of ab exercises -- even those using a kettlebell. You need to burn more calories than you eat so that your body uses your fat stores for energy. Use kettlebells to target the underlying muscles and increase your calorie expenditure generally. Always spend a few moments warming up before you start your workout routine -- some light cardio and dynamic stretches will get the job done.

    Kettlebell Swings

    • Kettlebell swings use several large muscles at the same time including your hips, lower back and core. This means that they burn a lot of calories and also increase your heart and breathing rate significantly -- factors than can help you lose fat. Hold your kettlebell in both hands and stand with your feet shoulder-width apart. Bend your legs slightly, hinge forward from your hips and lower the weight between your knees. Drive your hips forward and use this momentum to swing the weight up to shoulder-height. Keep your arms straight. Swing the weight back down and repeat. High-rep sets using light to moderate weights are best. Do not allow your lower back to become rounded as this can lead to injury.

    Kettlebell Goblet Squats

    • Kettlebell goblet squats use the large muscles in your legs, especially your thighs and butt, which makes them good calorie burners. However, your core muscles and arms also get in on the action as they work hard to keep your torso upright and hold the weight in position respectively. Grab your kettlebell and hold it by the side handles with the handle under your chin and your arms tight to your ribs. Stand with your feet shoulder-width apart. Push your hips back, bend your knees and squat down until your thighs are roughly parallel to the floor. Stand back up and repeat. For a greater challenge, rest and hold a kettlebell on each shoulder in the so-called rack position.

    Kettlebell Bent-Knee Windmill

    • Kettlebell bent-knee windmills work your core, legs and shoulders and develop mobility, stability and strength throughout your body. Because so many muscles and joints are used in this exercise, it will significantly elevate your heart and breathing rate and burn lots of calories. Stand with your feet one and a half shoulder-widths apart and hold a single kettlebell above your head. Push your hips toward the weight, bend your opposite leg slightly and slide your free hand down your leg to touch your foot. Keep your eyes fixed on the weight. Stand back up and repeat. On completion, change sides and perform the same number of repetitions using your opposite arm. If you are unable to reach your foot, just reach as far as your flexibility allows.