The kettle bell is a piece of fitness equipment that can be used for a variety of exercises. In fact, there are many kettle bell exercises that can tone and tighten your glutes. Kettle bells can be found at a local gym or health club or purchased for home use.
Kettle Bell Front Squat
The kettle bell front squat requires the use of two kettle bells. Begin this exercising by grasping one kettle bell with each hand and cleaning it to your shoulders. Keep your feet shoulder-width apart as you squat down and push your glutes out, says Bodybuilding.com. Keep your chest and head up as you look forward and squat as low as you can. Pause at the bottom of the squat then push through your heels and slowly rise to return to the starting position. Repeat for desired repetitions.
Kettle Bell Bridge
Start this exercise by lying on the ground with a kettle bell near your feet and the handle on the ground. Place one foot on the kettle bell and point the other foot toward the ceiling. Extend your arms out to your sides with your palms face down. Push through your heels and lift your hips off the ground. Pulse for desired repetitions then repeat on the other leg.
Kettle Bell Deadlift
The kettle bell deadlift will tone your glutes in addition to your hamstrings and lower back, says TheNaturalHealthPlace.com. Start by taking a shoulder-width stance while holding a kettle bell with both hands. Keep your legs locked out as you bend forward at the hips. Slowly lower the kettle bell toward the ground and stop just before touching the ground. Tighten your glutes and lower back. Then, slowly lift yourself back to the starting position. Repeat for desired repetitions.
Kettle Bell Reverse Lunge
Start the kettle bell reverse lunge by grasping one kettle bell and bringing it up to your shoulder with palm facing forward. Take a shoulder width stance and step behind for a reverse lunge. Keep your knee over your ankle throughout the entire movement. Return to the starting position and repeat on the same leg for desired repetitions. Switch the kettle bell to the other hand and repeat on the other leg.
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