Kettlebells, round weights with a handle attached, come in a variety of weights and are used in a swinging motion that strengthens your muscles while adding a cardiovascular component, and improving balance and flexibility. You can find many kettlebell exercises to do in a seated or lying position. Complete eight to 10 repetitions of each of these kettlebell exercises. Before starting a kettlebell workout, make sure to get clearance from your doctor.
Turkish Half Get-up
A Turkish half get-up starts in a supine position, lying flat on your back. It will work your core muscles and your shoulders. Bend your left leg, and place your foot flat on the ground. Hold a kettlebell in your left hand and extend it up toward the ceiling, keeping your wrist straight. Steady your upper body with your your right arm extended straight out from your shoulder with your palm down. Using your right arm to help you, curl your torso up off the ground until you reach a seated position. Keep the kettlebell pressed overhead in your left hand the entire time, and keep your right hand on the ground when you reach the seated position. Pause in the seated position before rolling back down to the starting position.
Single-arm Row
A single-arm row with a kettlebell is a challenging exercise that will work your back, biceps and core muscles. Start in a pushup position, with a kettlebell under your left hand and your feet wide to help balance the weight of your body. Your right hand should be flat on the ground. Transfer your weight to your right hand, and keeping your torso stationary and your hips pointing at the ground, lift the kettlebell in a rowing motion. Pull your elbow up toward the ceiling, keeping your upper arm close to your torso. Hold at the top of the motion before returning to the starting position. Keep your core muscles tight during the entire exercise, and avoid rotating your torso as much as possible.
Seated Press
In a seated position, use a kettlebell to do an overhead press that will work your shoulders and triceps muscles. Sit on the ground with your legs straddled to help you balance. Pull your abdominal muscles in toward your spine, and sit up very straight to protect your back muscles. Lift both kettlebells to shoulder level, jutting your elbows out to your sides. One hand at a time, press the kettlebell up overhead until your arm is straight but not locked out. Pause at the top, then lower to the starting position and repeat with your other arm.
Seated Trunk Rotation
Train all of the muscles in your abdomen with a seated trunk rotation. Sit on the ground with your legs bent and your feet flat. Hold a kettlebell in each hand in front of your chest. Lift your elbows so they point out to the sides. Pull your abs in, and then lean back until your straight torso is at a 45-degree angle. Slowly twist to your right and your left in a flowing, continuous motion. If this is too difficult for you at first, learn the exercise sitting straight up before leaning back to engage your deeper core muscles.
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