Cardiovascular activities are good for everyone – and this exercise will challenge your heart and lungs. This exercise also promotes good biomechanics, strengthening the muscles that help promote good posture.


Make sure you use your abdominal muscles and don’t bend backward too far or swing the bell too high. Shoulder height is the highest you should swing.

Simple Equipment:

Using a Kettle Bell is best for this exercise but you can also use a dumb bell or a toning ball with a velcro strap.

Add Physical Challenge:

Use a bell with enough weight to provide a challenge. But make sure it’s not so heavy you torque your back or so light you can lift it way over your head. This is highly discouraged as it can cause shoulder issues.

Add Mental Challenge:

Counting out loud is the best mental challenge for this exercise.