Move of the week: Kettlebell swing

Alison Clews, a personal trainer at the Dubai-based Ignite Fitness and Wellness, demonstrates the fifth exercise in our eight-part weekly series of kettlebell workouts. Do this Kettlebell swing alone, incorporate it into your own fitness routine or watch this space over the next three weeks to create a comprehensive, total-body strength-building regime. Go to thenational.ae/bodyandsoul, where we will collect the workouts and post video demonstrations.

This move concentrates on the lower part of the body and is great for shaping and toning. Keep your feet slightly wider than your shoulders and hold the kettlebell firmly with both hands to the front. Keep your knees soft with a slight bend. Squeeze the glutes and engage the abs.

Squat slightly while ensuring you are engaging the abdominal muscles. Maintain an arch shape.

Thrust the hips forwards, the momentum of which will carry your hands forward and upward to eye level.

Tips/things to remember

Ensure the correct position of your back to avoid injury as well as to ensure you engage the proper muscles.

Benefits

Strengthening the glutes, hamstrings and quads.

Reps/sets

16 to 20 reps x 3 sets for each exercise.