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 simply 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 backward, 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 |

Check out some other belly-blasting exercises for women!

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

The Resolution Solution Part VI: Strength Training for Women

Posted by Angie Quehl on Feb 19, 2011 2:39:00 PM

Strength Training for Women

Strength training refers to exercise that requires your muscles to exert a force against some form of resistance. The increase in muscle strength and endurance allows a person to perform everyday tasks with less effort and for longer periods of time. Simply forcing the muscles to work on a regular basis significantly improves their capacity to do work and will improve circulation, coordination, balance, bone and ligament strength.

Use it or lose it

Muscle mass naturally diminishes with age. "If you don't do anything to replace the lean muscle you lose, you'll increase the percentage of fat in your body," says Edward Laskowski, M.D., a physical medicine and rehabilitation specialist at Mayo Clinic, Rochester, Minn., and co-director of the Mayo Clinic Sports Medicine Center. "But strength training can help you preserve and enhance your muscle mass — at any age."

Strength training also helps you:

  • Develop strong bones. By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis.
  • Control your weight. As you gain muscle, your body gains a bigger "engine" to burn calories more efficiently — which can result in weight loss. The more toned your muscles, the easier it is to control your weight.
  • Reduce your risk of injury. Building muscle helps protect your joints from injury. It also contributes to better balance, which can help you maintain independence as you age.
  • Boost your stamina. As you get stronger, you won't fatigue as easily.
  • Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, including arthritis, back pain, depression, diabetes, obesity, and osteoporosis.
  • Sharpen your focus. Some research suggests that regular strength training helps improve attention for older adults.

Strength training for women the women's club

Consider the options

Strength training can be performed in a few different ways:

  • Bodyweight. You can do many exercises with little or no equipment. Try push-ups, pull-ups, abdominal crunches, and leg squats.
  • Resistance tubing. Resistance tubing provides resistance when stretched.
  • Free weights. Barbells and dumbbells are classic strength training tools.
  • Weight machines. Here is a great way to work for each individual muscle group in the least amount of time.

Strength training needs to be performed 2 – 3 times a week and it is best to give your muscles a day in between to rest and recover. When you can easily do more than 15 repetitions of a certain exercise, gradually increase the weight or resistance. Remember to stop if you feel pain. Although mild muscle soreness is normal, sharp pain and sore or swollen joints are signs that you've overdone it.



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Topics: gym chantilly, personal training, exercise programs for women, personal training for women, Strength training for women, the women's club, woman's club

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 "Invisible 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 for 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

How Fitness Boot Camp for Women Can Help You Get Big Results

Posted by Angie Quehl on Aug 26, 2010 10:42:00 AM

In the past, few women would have considered joining a fitness boot camp as an answer to their weight loss and fitness problems. However, today the obvious benefits of these boot camps workouts have made many women reconsider the advantages of using a fitness boot camp to improve their fitness. Many women have discovered that regardless of their current fitness and exercise level, it is very hard to beat the health and fitness benefits of consistent and regular boot camp workouts.

An important reason motivating women to choose a fitness boot camp is that the fitness boot camps offer one of the best workouts for rapid weight loss. Even women that have had difficultly losing weight in the past or following through on an exercise program have found great results after joining a boot camp class. A well-designed boot camp class will offer a progression of each exercise for novice, intermediate and advanced boot camp participants. As you gain fitness and strength, the progressive difficulty of each exercise will continue to challenge you.

boot campers with hands in

One reason that boot camp workouts work so well for weight loss and toning muscle is that these fitness workouts are based on exercise science and physiology, using the proven techniques of resistance and cardiovascular training, as well as specific weight training exercises. Building muscle is essential to boosting the body's metabolism and effectively and efficiently losing weight by burning more calories throughout the day.

Another reason that fitness boot camps are such a great way to get into shape and lose weight is that they provide structure and consistency. Without having structure to your fitness program, and consistently participating, your chances of reaching your goal of having a great looking and fit body are greatly reduced. With a fitness boot camp, not only are the workouts intense enough to provide you with the results you want, but you will find that the personal trainers and instructors help provide the necessary motivation to keep you consistent.

Fitness boot camps also provide significant health benefits. One of the most important health concerns for women is heart disease; so cardiovascular health should be one of the main goals when choosing an exercise program. Boot camp workouts provide enough cardio exercise to help keep a heart healthy and reducing the chance of suffering a heart attack or stroke. Another benefit of the boot camp classes is the decreasing risk of osteoporosis by improving bone density. The weight-bearing exercises often found in a boot camp workout are important in increasing a woman's bone density.

Another added benefit of fitness boot camp workouts for women is time management. In many cases its possible to get a full body workout in a brief 45 to 60 minute workout while burning over 600 calories. These fitness boot camps are typically far better than other workout programs which can often take much longer to burn the same number of calories. These high-intensity, fat-burning and muscle toning workouts can be a time savings to the busy professional woman.

Women from many fitness and health backgrounds can benefit from fitness boot camps specifically for women. Signing up for a fitness boot camp may be one of the best ways to get in shape and lose weight.

Have more questions or are ready to get started with a fitness boot camp for women right here in the Chantilly area? Click HERE to request more information.


Adpated from an article by John M. Martinez, M.D. and Greg Griffin


Topics: exercises for women, strength training, boot camp for women, fitness tips, fitness for women, exercise programs for women, bootcamp exercise classes, weight loss for women, Strength training for women

Essential Exercises for Women --The Moving Squat

Posted by Angie Quehl on Jul 26, 2010 4:38:00 PM

Tighten up that backside

with this foundation move!


Targeting your core and your lower body, this move is a great way to bump up the intensity of a traditional squat according to Meredith Chiapello, who leads the personal training department here at The Women's Club. She cites this exercise for women as a way to kick things up a notch by modifying a move that most people already know.

Let's get started!

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, switch directions and travel to the right, leading with your right foot. Move slowly and stay controlled.

Chiapello says this move is effective because it works several muscle groups simultaneously. "This movement will increase your heart rate AND target your thighs,  backside, legs, and midsection all at the same time."

woman doing squat So what are you waiting for?

Get out there and get moving!


Topics: toning, Strength training for women

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