Essential Exercises for Women:  Firm Your Booty!

Posted by Stephanie Khan on Apr 11, 2018 4:45:49 PM

Summer will be here before we know it and most of us are looking for ways to firm up our backside. Aside from looking great in a pair of shorts, strong glutes help improve posture, balance, and athletic performance. In addition, strengthening your backside can help to reduce knee and back pain and is a great way to prevent injuries. Adding these four exercises in this addition to our Essential Exercises for Women series to your routine can help you develop glute strength and lift and firm your backside. All you need for this workout is a loop resistance band and a mat. Perform 15 reps of each exercise, completing the entire circuit three times for a complete total booty workout!


BANDED LATERAL WALK: Place band around ankles and come into a quarter squat position (knees bent with slight hip hinge) Keep the toes pointing forward, step right foot to the side. Perform 15 reps to the right, then reverse direct, performing 15 reps to the left. 

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                                  Position A                                                         Position B

 

SQUAT WITH HIP EXTENSION: Stand with band around the ankles with feet hip width apart. Hinging at the hips and bending the knees (take care not to extend knees in front of toes) sit back into a squat. Squeeze glutes as you straighten legs and extend the right leg behind you, keeping spine neutral and core engaged. Repeat with left leg for one rep. If you want a great way to really target and tone your butt this is a great one!

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                                 Position A                                                         Position B


BOOTY BURNING BRIDGES:

Lie on back with band around the thighs. Place feet on the floor about hip distance apart. Press heels into the floor as you squeeze glutes to lift hips, keeping the back in neutral alignment with the lower belly drawing in. Lower hips to hover over floor. For an additional challenge hold the last rep and perform 10 pulses up, then 10 pulses pressing out against the band. Glute bridges are a must-do, butt lifting exercise!

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                                 Position A                                                         Position B

 

BOOTY LIFTERS:  Place band around feet, so that it is looped around the sole of your shoes. Position yourself on to elbows and knees and engage core to keep low back neutral. Flex right foot and extend heel towards the ceiling, keeping right knee bent.  Perform 15 reps on right side, then repeat on left. #Feelthebootyburn

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                                 Position A                                                         Position B

 

Put all four of these exercises for women together for a power packed, butt toning workout that you can do right at home! 

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Topics: exercises for women, exercise while travelling, leg exercises, butt toning, thigh toning, fitness for women, exercise at home

30-minute No-Gym Body Weight Workout

Posted by Angie Quehl on Apr 17, 2014 4:38:00 PM

No Gym, No Problem!

Worried about staying on track with your fitness during Spring Break? Well fret no longer! While we firmly believe that there is no substitute for a good, old fashioned gym workout, we understand your concern so we scanned the internet for the perfect workout that needs no gym or equipment and can be done anywhere. Chock-full of body weight exercises, this little marvel will work your total body in just 30-minutes so that you can be on your way to having Spring Break fun in a jiff!

So what are you waiting for? Pull up some sand or push back that hotel room furniture and get started on these 8 fantastic body weight exercises! You will be done before you know it and right back to the fun!

 

 

 

 

 

 

 

 

 

 

Get more  health and fitness tips at Greatist.com.

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Topics: exercises for women, exercise while travelling, Strength training for women, exercise at home

Who Else Wants a Flat Belly?

Posted by Angie Quehl on Jun 6, 2013 1:48:00 PM

Get More Bang for Your Buck (and a flat belly) with the Ball!

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If you are looking to maximize your time when doing your ab/core work look no further than this month's Essential Exercise for Women. With bathing suits and clingy, unforgiving summer fashions on the menu for the next few months, who doesn't want a flat belly to show off? Answer: NO ONE! So grab a ball, even a beach ball will work if you happen to be laying around poolside with a few extra minutes, and try the ball exchange core exercise. Your abs and core will thank you!

 

Ball Exchange Exercise

  1. Lying on back, place your workout ball above your head on the floor. Lay flat on the floor with your legs extended.
  2. Now, bring your arms over your head and grab the workout ball. 
  3. Contract your abdominal muscles and hip flexors and bring the ball upwards towards the middle of your body, meeting your feet at the mid-line.
  4. Transfer the ball from your hands to your feet by gripping the ball between your ankles.
  5. Keeping your arms and legs straight, return to your starting position. 
  6. With the ball between your feet, repeat the same movement, except exchange the ball to your hands from your feet at the midline. 
  7. Slowly return to the starting position.


**You can vary the size of the ball to make this ball exchange exercise more challenging!

 


Ball Exchange Exercise for Core Muscle Toning—powered by eHow.com

 

Safety Note: Leg elevation while laying on your back can put a strain on the lumbar spine. Thus, the ball exchange is not recommended for those with lower back issues.

HEY YOU GUUUUUUYS!!!!

We've have heard from a few of our loyal readers but we want to hear from even more! So you there...yeah you in front of that computer or phone screen, if you love the ball exchange exercise, why not drop us a note in the comment section below or click to button to submit other body part(s) you wanna work on. In turn, we will share our sage advice so that you can begin to tackle those trouble spots and get results! So what are ya waitin' for? Click. Type. Send!

 

Ask Fitness Questions Here
 

Main article body submitted by: Pennie Waston

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Topics: exercises for women, abs exercises, exercise programs for women, exercise at home

Essential Exercises for Women: Get Tank-Top Toned!

Posted by Angie Quehl on Jul 5, 2012 11:35:00 AM

Prepare to Go Sleeveless!

As the heat wave of the summer wears on, all of us may be turning to tanks, and shoulder-baring tops to try and stay cool. For our July edition of Essential Exercises for Women we have put together a move that is sure to make your shoulders, chest and upper arms look mah-vel-ous...Michelle Obama won't have a thing on you!

Push-up/Tricep Push-up 

This multi-jointed exercise targets the chest, shoulders and tricep as well as the abs when performed in the most extended position.

1. Start on your hands and knees, fingers spread, wrists under shoulders, knees under hips. Extend one leg back to rest on your toes, then the other, forming a straight line from your heels to your shoulders. Keep the butt and ab muscles tight and the shoulders sliding down the back. Be sure the neck is in line with the spine (don't hang your head or jut your chin out.). A modified version would be to have the knees remain on the floor instead of extended out on the toes.

push up for women
2. Bending the elbows, slowly lower the body as far down as you can while maintaining proper form. Then, straightening (but not locking) the arms, come back to the starting position. Repeat to fatigue (strive for 12-15 repetitions).

tricep push up for women

Kick It Up!

For a challenge and more emphasis on the smaller tricep portion of the arm do the push-up with the elbows pointing back and close to your sides (as seen above). The triceps are a smaller muscle group so do not be surprised if this version is a little tougher.

Need Some Motivation?

How about even more of an incentive to give push-ups a try? Fact: Your shoulders and upper back tend to carry less fat than the rest of your body, so the right exercises can give this area a nearly instant makeover, says Ramona Braganza, a celebrity trainer who has worked with stars such as Anne Hathaway and Jessica Alba. 

 

Photos: Women's Health Magazine

 

Have Other Trouble Spots? We can help!

We have a full staff of personal trainers and exercise experts who are willing to answer any question you throw at us. Drop us your question in the comments section below or SUBMIT IT to us privately. 

If you are in the Chantilly, Centreville, Herndon, Fairfax area, schedule a FREE CONSULTATION with one of our fitness professionals who can help you map out a plan for success.

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Topics: exercises for women, arm exercises, fitness tips, fitness for women, Strength training for women, exercise at home

Essential Exercises for Women: Our Best Moves of 2011

Posted by Angie Quehl on Dec 28, 2011 1:56:00 PM

It Ain't Rocket Science

There is no magic to exercise: You get out of it what you put in. That doesn't mean you have to work out for hours each day. It just means you need to work smart and be consistent.  Not every exercise needs fancy equipment, just the dedication of your time. Over the past year we have shared with you many exercises that require no equipment at all but can deliver results you have loved! For our final installment of Essential Exercises for Women of 2011 we bring you the top four moves of the year as based on your readership!

1.  One Leg Lunge

one leg lunge hip glute and thigh exercise for women1.  Stand about 2 feet in front of a chair, facing away with your hands on your hips.


 

one leg lunge hip glute and thigh exercise for women step two

 

2. Lift one leg and place it on the chair, shoelaces down, behind you.


 

one leg lunge hip glute and thigh exercise for women step 33. Lower into lunge, keeping a 90 degree in the front knee. How low you go is up to you but the deeper the lunge the more work you load on the glutes and thighs.

 

Don’t forget to do each leg!  15 – 20 times each.

 

2.  Moving Squat

1.  Begin by bending your elbows and clasping your hands in front of you as you bend your knees and assume the squat position.

2.  Step your left foot out to the left side, keeping your core engaged and maintaining the squat position.

3.  Then follow with your right foot and place it directly next to your left foot.

4. Continue moving yourself across the room in this fashion. Once you reach the other side, swtich directions and travel to the right, leadng with your right foot. Move slowly and stay controlled.

This movement will increase your heart rate AND target your thighs,  backside, legs and midsection all at the same time."

woman doing squat 

3. Bench Dips

These primarily work your triceps, but they also train the muscles of your chest and shoulders. This exercise uses no special equipment, just your own body weight and can deliver great results.
 

  1. Sit on one bench (or chair) and place your hands on the bench very close to the sides of your body.
  2. Stretch your legs out in front of you and push your body off the bench holding yourself up with your arms (and a little with your legs).
  3. Lower yourself down by bending at the elbow joint just to about 90 degrees and push yourself up (using the tricep and shoulder) back to the starting position.

Avoid using your legs to lift you up and keep your body close to the bench to protect the shoulder joint.  If you are looking to raise the intensity up a notch, try putting your feet on another bench instead of the floor or better yet on a ball!  Not only will that intensify the movement, it will also prevent you from using your legs and place all the work on those hard to target triceps!

4. Side Plank

This exercise targets your core muscles (abs, hips and back) and can be started in a modified position and as you become stronger intensified with positioning and length of time held.

1. Begin on the floor, lying on your side, knees bent and elbow resting on the floor under your shoulder.side plank essential exercises for women chantilly

2.  Push your body weight and hips off the floor until you have created a straight line between shoulder and hip and you  only have contact with the floor on your elbow and knee. 

This is your modified position.

 

full side plank essential exercises for women chantilly3.  To intensify this position simple lift your knees off the floor, extend your legs to a straight line and let your body weight rest in the side of the foot.

 

 

The key to this exercise is creating and maintaining the straight line from shoulder – to knee- to foot.  Continue to breathe and work on holding the position for 30 seconds to begin with and increase to 60 seconds or more.  Remember to flip it over and do the other side!

 

A big THANKS and on to 2012...

We started this blog so that all of you in the blogosphere would have "go-to" place for great information that not only educates but entertains. Thanks to all of you we have enjoyed our largest increase in readership ever in the past 4 months! While we appreciate each time you log on to read or click the share button for Facebook, Tweet about us or send an article to a friend, in the coming year we want to bring you what YOU would like to read/learn about. So how about doing us one last favor for 2011...sound off in our Comments Section and let us know how we can help make the upcoming year your healthiest, most fit ever!

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Topics: exercises for women, exercise programs for women, exercise at home

Essential Exercises for Women: One of the Best Ab/Core Exercises Ever

Posted by Angie Quehl on May 12, 2011 12:24:00 PM

Rock that Core!

There is no magic to exercise: You get out of it what you put in. That doesn't mean you have to work out for hours each day. It just means you need to work smart and be consistent.  Not every exercise needs fancy equipment, just the dedication of your time. The month's essential exercise requires no equipment at all but can deliver results you will love in your abs and core!

Side Plank

This exercise targets your core muscles (abs, hips and back) and can be started in a modified position and as you become stronger intensified with positioning and length of time held.

1. Begin on the floor, lying on your side, knees bent and elbow resting on the floor under your shoulder.side plank essential exercises for women chantilly

2.  Push your body weight and hips off the floor until you have created a straight line between shoulder and hip and you  only have contact with the floor on your elbow and knee. 

This is your modified position.

 

full side plank essential exercises for women chantilly3.  To intensify this position simple lift your knees off the floor, extend your legs to a straight line and let your body weight rest in the side of the foot.

 

 

The key to this exercise is creating and maintaining the straight line from shoulder – to knee- to foot.  Continue to breathe and work on holding the position for 30 seconds to begin with and increase to 60 seconds or more.  Remember to flip it over and do the other side!

Tips & Warnings:

  • Don't lean your shoulders forward or backwards, but instead let your balancing hand and forearm carry the brunt of your weight.

  • Don't allow your body to hang but instead keep it taut and straight from head to toe during the side plank.



  • Read more: How to Do Side Plank Exercises | eHow.com

    Check out some other belly blasting exercises for women!

    Article Submitted by:

    Meredith Chiapello Personal Trainers Northern Virginia resized 600Meredith Chiapello, Director of Personal Training and Group Exercise, The Women's Club 

     

    question markHave trouble spots that you just can't seem to fix? Help is on the way! Click the link below or submit them in them Comments Section below! 

    Ask a Question about fitness for women

     

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    Topics: exercises for women, abs exercises, Strength training for women, exercise at home

    Essential Exercises for Women -- Bench Dips

    Posted by Angie Quehl on Feb 27, 2011 11:08:00 AM

    With spring right around the corner, sleeveless shirts and dresses cannot far behind. Now is the time to start thinking about toning and firming up those arms. Bench dips are one of the best choices for this. In fact, bench dips are such a good exercise, they made the American Council of Exercise's list of "Top Ten Exercises You Can't Live Without" and why we are featuring it as one of our Essential Exercises for Women!

    Bench Dips primarily work your triceps, but they also train the muscles of your chest and shoulders. This exercise uses no special equipment, just your own body weight and can deliver great results.
     

    1. Sit on one bench (or chair) and place your hands on the bench very close to the sides of your body.
    2. Stretch your legs out in front of you and push your body off the bench holding yourself up with your arms (and a little with your legs).
    3. Lower yourself down by bending at the elbow joint just to about 90 degrees and push yourself up (using the tricep and shoulder) back to the starting position.

    Avoid using your legs to lift you up and keep your body close to the bench to protect the shoulder joint.  If you are looking to raise the intensity up a notch, try putting your feet on another bench instead of the floor or better yet on a ball!  Not only will that intensify the movement, it will also prevent you from using your legs and place all the work on those hard to target triceps!

    Repeat the exercise 5 to 10 times for one set.

    Bowflex® Official Site


    Read more: How to Do a Dip Exercise | eHow.com http://www.ehow.com/how_2274924_do-dip-exercise.html#ixzz1EQmXMCak

    http://www.livestrong.com/article/60585-exercise-bench-dips/

     

     

    question markHave questions? Thoughts you would like to share? Tips that you believe may be helpful for other Readers? Click the link or submit them in them Comments Section below! 

    Ask a Question about fitness for women

     

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    Topics: exercises for women, fitness tips, fitness for women, exercise programs for women, personal training for women, the women's club, woman's club, exercise at home

    Essential Exercises for Women: The Invisible Chair

    Posted by Angie Quehl on Dec 6, 2010 3:52:00 PM

     

    There are a million different reasons why people don't work out. It becomes especially challenging during the hustle and bustle of the holidays. When you find your time stretched to its absolute limit or you are traveling, finding time to fit in exercise may be harder than ever. But just because you can't carve out time to go to the gym doesn't mean that you can't exercise. Here is a great move that needs no equipment and can be performed anywhere, anytime to activate and firm core muscles as well as hips and glutes.

    The "Invisble Chair" done anywhere!

    wall sit exercise for women

    1.  Put your back against a wall and your hands clasped together in front of your chest or with your palms resting on your knees.

    2.  Walk your feet forward while pressing the entire back against the wall until you have come to a 90 degree angle with your knees.  From the side it seems that you are sitting in an “invisible chair”. 

    3.  Continue to take deep breaths and hold the position 30 seconds, then move up to 60 seconds or perhaps even 90 seconds! 

    That's all there is to it! This exercise is a simple, easy and effective way to work your core and lower body so grab a wall and relax in your Invisible Chair!

     

     

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    Topics: exercises for women, toning, exercise while travelling, strength training, fitness tips, fitness for women, Strength training for women, exercise at home

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