"This is one of my favorite total-body exercises, which addresses core strength, posture, and endurance," said personal trainer Cindy Lai, NASM. If you don't have a kettlebell, Cindy recommended using a bag of laundry, a backpack with books, a water jug, or a bag of rice. "Make sure you are able to pick up the weight safely with your lower body before attempting to swing it."
- Stand with your feet wider than hips-width apart, toes slightly pointing out. Squat down, and hold a kettlebell with both hands between your legs. Make sure your back is flat and your abs are engaged.
- As you inhale, press into your feet and explode up, straightening your legs and swinging the kettlebell in front so your hands are in line with your shoulders. For a more advanced version, swing the kettlebell up overhead.
- Exhale, and with control, come back to the starting position, allowing the kettlebell to swing back between your legs.
- This counts as one rep.
