Tighten Your Core and Tone Your Arms

Are you looking to tighten your core (abs, obliques & lower back…….a.k.a. the “muffin top”)?

Do you want arms that are toned, so when you wear short sleeves your arms aren’t jiggly?

This is an excellent workout to get BOTH your core and arms completed at the same time!  And this time of year, isn’t it nice to know we can multi-task when it comes to our workouts!  👍 I will be showing YOU this workout with a kettlebell, as I feel it is an excellent way to use your core muscles, all while toning your body.  If you need a  kettlebell, (link here to kettlebells) . I would recommend starting with a 10lb. weight then working up to 15lb. weight,  as they are more difficult to maneuver around than dumbbells .  Also, some of these exercises you can perform with heavier weights and then some will require lighter weights, so eventually two sizes would be ideal.

If you want to do this workout, but do not have a kettlebell, YOU can use a dumbbell weight instead.  Then when you get a chance, I would recommend purchasing one for your workouts.  There are many exercises that can be done with the kettlebells, as you will see in my future blog post, when I will show you how to do a lower body/core workout with the kettlebell.  What I love most about the kettlebell is that you must keep your core tight and engaged at all times.  Why you ask?   Well, the first reason is to protect your lower back when doing your exercises, but secondly, you will be using your ab muscles to keep the weight from pulling you one direction while lifting the weight with the other hand . . . . .hence a tightened core while toning your arms!💪

BENT ELBOW SHOULDER RAISE:

Place your feet shoulder width apart and knees slightly bent while engaging your core (tuck in booty while tightening your ab muscles). Grab kettle bell with one hand with palm facing backward and arm straightened.  Then slowly raise elbow to 90 degrees, stopping once upper arm is parallel to the ground, then slowly return to starting position.

Do: 3 sets/ 12 reps on each arm

BENT OVER ROW:

Place your feet in a lunge position and shoulders back,  knees slightly bent while engaging your core (tuck in booty while tightening your ab muscles). Grab kettle bell with one hand, keeping arm close to side, with palm facing inward and arm straightened. Then slowly raise elbow to 90 degrees, stopping once upper arm is parallel to the ground, then slowly return to starting position.

Do: 3 sets/ 15 reps on each arm

FORWARD BICEP CURL:

Place your feet shoulder width apart and knees slightly bent while engaging your core (tuck in booty while tightening your ab muscles). Grab kettle bell with one hand with palm facing upward and arm straightened by your side. Then slowly raise elbow to 90 degrees, stopping once lower arm is parallel to the ground, then slowly return to starting position.

Do: 3 sets/ 15 reps on each arm

SINGLE OVERHEAD SHOULDER PRESS:

Place your feet shoulder width apart and knees slightly bent while engaging your core (tuck in booty while tightening your ab muscles). Grab kettle bell with one hand with palm facing forward and kettlebell behind your hand and elbow bent. Then slowly straighten arm until fully extended, then slowly return to starting position.

Do: 3 sets/ 10 reps on each arm

OUTWARD BICEP CURL:

Place your feet shoulder width apart and knees slightly bent while engaging your core (tuck in booty while tightening your ab muscles). Grab kettle bell with one hand with palm facing outward and arm straightened by your side. Then slowly raise elbow to 90 degrees, stopping once lower arm is parallel to the ground, then slowly return to starting position.

Do: 3 sets/ 15 reps on each arm

OVERHEAD TRICEP EXTENSION:

Place your feet shoulder width apart and knees slightly bent while engaging your core (tuck in booty while tightening your ab muscles). Grab kettlebell with both hands with palm facing upward and kettlebell behind your head and elbow bent and raised upward. Then slowly straighten arm until fully extended, then slowly return to starting position.

Do: 3 sets/ 15 reps

SINGLE TRICEP LIFT:

Place your feet shoulder width apart and knees slightly bent while engaging your core (tuck in booty while tightening your ab muscles). Grab kettle bell with one hand with palm facing inward and arm straightened. Then slowly raise elbow up and back to 90 degrees, stopping once upper arm is parallel to the ground, then slowly return to starting position.

Do: 3 sets/ 12 reps on each arm

UPRIGHT ROWS:

Place your feet shoulder width apart and knees slightly bent while engaging your core (tuck in booty while tightening your ab muscles). Grab kettle bell with both hands with palm facing inward and kettle bell in front of you and arms straight. Then slowly bend elbows until upper arms are parallel to the floor, then slowly return to starting position.

Do: 3 sets/ 15 reps

DOUBLE HAND TRICEP LIFT:

Place your feet shoulder width apart and knees slightly bent while engaging your core (tuck in booty while tightening your ab muscles). Grab kettle bell with both hands with palm facing backward and arm straightened against your booty. Then slowly raise straightened arms ( this is a small move), only about 2 feet away from your booty, then slowly return to starting position.

Do: 3 sets/ 15 reps

Congratulations, YOU should feel your core tighter and your arms more toned!

Let me know how your workout went and what you thought about the kettlebell 🤔

Get ready for another blog post showing the kettlebell workout for lower body and abs! 

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