Stand with feet slightly wider than hips, toes turned out a little. Grasp handle of kettlebell with both hands and hold arms down in front of your body. Then bend knees and sit so you’re pushing your butt back in a squat.
3 Push hips forward and straighten knees, squeezing glutes as you swing the kettlebell to chest height. Your hips will end up slightly forward. Repeat reps quickly. Do up to three sets of 10 reps two or three times a week. Just by practicing this one exercise, you’ll notice new definition in your body, especially your lower half, within three to five weeks.