Many of the latest and greatest fitness fads promise to help you shed inches and gain strength within weeks. Whereas most of these claims are bogus, there is an exercise that may just make good on those promises… and it can hardly be called “new”. Russian weight lifters have been using kettlebells for upwards of 100 years. These weights resemble a bowling ball with a handle and flattened bottom. When used correctly, kettlebells provide both a cardio and a strengthening regimen with a good dose of core engagement as well. Here are some tips on getting started.

First things first: kettlebells, while an excellent workout tool, can be quite dangerous! It’s quite important to have impeccable form and to practice in a safe space. According to experts on WebMD, the best thing for a beginner to do is seek out a professional (preferably, a certified kettlebells instructor) for a personal training session. Also, oftentimes CrossFit gyms utilize kettlebells, so that’s another avenue to explore as well. Remember to disclose any back or bone injuries you may have had and your current fitness level (although a good trainer should ask you these things before tailoring a workout routine).

Once you’ve mastered the basic circuit moves and you’re ready to begin training at home, there are a few other considerations. When buying your kettlebell(s), consider buying a set of 3 to accommodate different exercises and your progression as you grow stronger. Additionally, look for a smooth handle, as calluses are a common complaint. Next, survey your space. One reputable kettlebell-based site suggests looking for hard, non-wood surfaces that you can place one or several rubber mats on. Make sure that there is plenty of room to swing the weights without making contact with walls, appliances, etc. Lastly, wear either flat-soled shoes or go barefoot, as you want your feet to have constant contact with the floor.

Now, even though you may choose to workout at home, don’t neglect the elements of good form that your training session (hopefully) taught you. Remember to pick up the ‘bell with proper form (i.e. bending from the knees and maintaining a STRAIGHT lower back…no rounding). A second important element is the wrists. They should be kept as straight as possible to prevent damage to the delicate tendons and ligaments that surround the bones. Also, be mindful to keep the neck, shoulders, spine in the same plane where possible. This is called a “stacked” position and helps to avoid injury.

Kettlebells are a really good way with which you can keep your body in shape. If you are looking for a much faster way to get in shape then besides kettlebells, you can try coolsculpting. CoolSculpting for belly is a  way to get rid of the fat that is accumulated in your belly over time. This is a safe and quick method that you can try to get in shape.