Sculpt Your Lower Body -- Stability Ball Wall Squat

Posted by Angie Quehl on Dec 18, 2012 4:05:00 PM

Up Against the Wall!

When you use a stability ball between you and a wall to perform squats, it is called a wall squat. The ball helps you maintain proper form and can be used to challenge more advanced users. Wall squats may be done with or without hand weights for added resistance. Choose a ball that is the proper diameter for your height.

What's it Workin'?

The quads (aka the front of your thighs) are the targeted muscles during this exercise but many other muscles get a workout also. The butt, hip, calf, back of the thigh, low back, abs, and side abs are all used during this move. Done with or without dumbbells, you can also throw in some bicep curls with light hand weights and now you have a full-body movement! 

How's it Done?

Step 1

Starting Position: Place a stability ball against a wall and gently lean against it, positioning the top of the ball into the small of your back, but making contact with your tailbone, low- and mid-back. Your feet should be positioned 6 - 12" out in front of your body, feet hip-width apart with toes facing forward or turned out slightly.

Step 2

Pull your shoulders blades down and back. Do not allow your low back to pull away from the ball. Gently lean into the ball, as you shift your weight into your heels. Place your hands on the front of your thighs.



Step 3

Downward Phase: Inhale. Keep the tailbone, low and mid-back against the ball as you bend your knees, and begin to lower the body. Push back with your hips, allowing them to drop under the ball. The ball will glide down the wall with you as you lower your body toward the floor. Do not move the feet. Keep your knees lined up with your 2nd toe. Continue to lower yourself until challenged or until your thighs align parallel to the floor. Hold this position briefly.

Step 4

Upward Phase: Exhale and slowly push your body up away from the floor. Extend your hips to bring them back underneath your body. Continue pushing upward, returning to your starting position.
To help develop the foundations of good squatting form, emphasize dropping your hips down and slightly under the ball, and avoiding driving your knees down and forward.

Here are even more Booty Blasting Exercises... 




Main article body submitted by: Pennie Waston


Topics: exercises for women, abs exercises, toning, butt toning, Strength training for women

Best Exercise to Ditch Arm Flab Forever!

Posted by Angie Quehl on Oct 5, 2012 1:15:00 PM

Train Your Tris!

how to get rid of arm flab

If I had a dollar for every time a client has asked me how to get rid of the flabby part of the back of their arm, I would be very wealthy! While there is no easy fix, there are many fabulous exercises that target the triceps and if done correctly, bye-bye flab!

A little background on the triceps. They are a “small” muscle, as opposed to large
muscles like the bicep. They are easily forgotten muscles. Most people think that if they
are working their arms, such as in bicep curls, they are targeting the whole arm. Wrong!
We are targeting the main, large group and forgetting our small little triceps in the back.

Tricep Extensions are a great exercise for women that target the triceps and this variation using the stability ball adds intensity
and challenges the core!

How to Do It:

1. To perform a triceps extension on a stability ball, get into a bridge position on the
ball. Holding your weights close to your sides, slowly roll from a seated position
onto your back until the ball is under your head, neck, and upper portion of your
shoulders. Keep your hips up by pushing through your feet and bending your
knees at a 90-degree angle. Pull in your abs to keep your back straight.

2. Fully extend your arms without locking your elbows straight up from the shoulder
point. Slowly lower the weight by bending your elbows until they are a little less
than a 90-degree bend. Fully extend your arms and repeat.

Perform 10 to 15 for general strength and stability training.

Precautions: During the exercise, don’t move your shoulders, and be sure to keep
your hips up. If you are having difficulty performing this exercise on the ball, move
to the floor! 

Article submitted by Pennie Waston.

Want More Arm Flab Fighting Exercises?

We would love to help you tame that arm flab as well as any of your other trouble spots! Drop us a note in the comments sections as to what area of the bod you would like to see us tackle next or if you are in the Chantilly, Herndon, Fairfax, Centreville area schedule a free consultation with one of our wellness coaches. Already a member? Stop one of our certified personal trainers and ask...we are always here to help!


Topics: exercises for women, toning, strength training, arm exercises, Strength training for women

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!

1 Comment

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

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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