If you haven’t tried exercise with a kettlebell yet, what are you waiting for?! Kettlebells pack a powerful one-two punch giving you both strength training and cardio, so you get more bang for your exercise buck. Looking for a total body toner that also helps you burn fat and calories? Hoist a kettlebell. This weighty wonder can even help you carve a stronger back. Ready to get sleek and shed back fat? These exercises will do the trick.

Get a stronger core with a kettlebell
Try the kettlebell high pull – start with feet hip-width distance apart (that’s about the distance of your side by side fists between your feet). Use both hands to get an overhand grip on the kettlebell handle with arms fully extended. Pull kettlebell up toward your chest, arms will bend at the elbows in a V-shape at the top of the motion. Hold a few seconds before lowering slowly to starting position. Continue for a total of 20 reps.

Improve posture with kettlebell back strengthening
Do kettlebell swings – Begin with feet hip-width apart. Place the kettlebell on the floor slightly in front of your feet. Hinge forward from your waist with knees slightly bent and grasp the kettlebell using an overhand grip. Pull the weight back between your legs and drive your hips forward as you swing the kettlebell to shoulder height. Keep your spine and arms straight as you swing. Return to the starting position and continue swinging for a total of 20 reps.

Look taller and leaner when you build your back
Try elevated bent over row – You’ll need a stable chair or bench for this one. Start in a modified plank position (your body should be on an incline with spine straight) with one hand placed on the chair. With the other hand grasp the kettlebell and lift toward your ribs until the elbow extends behind you. Pause briefly, then slowly lower until your arm is fully extended. Lift and continue for 20 reps.

Trim that muffin top with a stronger back
Improved posture and a stronger core helps your abs look leaner. Get the look you want with the shoulder press. Start by sitting on a mat with legs fully extended in front of you and feet together. Grasp the kettlebell with both arms at your chest and arms bent so elbows extend just beyond your waist. Lean your torso back to a 45-degree angle. Sit up and lift the kettlebell above your head until your arms are fully extended. Pause at the top of the motion and slowly lower to starting position. Continue for 20 reps.

A strong back helps you do everything from walking to climbing and standing better. Good back muscles support more efficient mechanics of every movement. What’s more you benefit from improved posture, so you look and feel better, too. Kettlebells are affordable, easy to use and get great results fast. Use one to strengthen your back and enjoy all the benefits that come along with showing your core some kettle love.