CORE RESTORATION FOR WOMEN

Build Core Strength at the Alexandria Area YMCA

Core Restoration for Women is a 4-week small group training program designed to help you build a resilient core, improve athletic performance, and alleviate nagging lower back pain.

Led by certified personal trainer Autumn Marshall, you will get personalized coaching in a comfortable, supportive environment right here at the Alexandria Area YMCA.

Register for Core Restoration

SESSION DETAILS

  • Dates: October 5 – October 29, 2026
  • Schedule: Mondays & Thursdays @ 10:00 AM – 10:45 AM (45 minutes)
  • Location: Studio A | Alexandria Area YMCA
    Where is Studio A?
  • Pricing: $120.00 (YMCA Members) | $140.00 (Non-Members)
  • What to Bring: A water bottle, comfortable athletic clothes, and supportive athletic shoes.

 

 

WHAT TO EXPECT

In this program, you will focus on target areas that stabilize your entire body—including your abdominals, spine, glutes, obliques, and lower back.

  • Targeted Core Activation: Learn how to properly engage deep core muscles to support your spine and improve everyday movement health.
  • Personalized Form Guidance: Because class sizes are kept small, you'll receive hands-on instruction to make sure you are executing every exercise safely and effectively.
  • Progressive Workouts: Exercises scale to your current fitness level, helping you build strength safely without overexertion or risk of injury.
  • A Supportive Environment: Workout alongside a small group of local Alexandria women sharing similar health and strength goals.

 

 

WHO IS THIS PROGRAM FOR?

This class is tailored for women in the Alexandria community who want to feel stronger and move with ease. It is ideal for you if:

  • You experience lower back stiffness or discomfort during daily activities.
  • You want to rebuild core strength after pregnancy, surgery, or a break from fitness.
  • You are an athlete or fitness enthusiast looking to boost your power and stability.
  • You prefer the personal attention of a trainer with the motivation of a small group.

 

 

 

Autumn

MEET YOUR TRAINER

Autumn Marshall is a Certified Personal Trainer at the Alexandria Area YMCA dedicated to helping women move better and live pain-free. Autumn brings clear coaching and expert instruction to every Core Restoration session.

 

 

FREQUENTLY ASKED QUESTIONS

Do I need to be in shape before starting?

Not at all. Autumn modifies every movement to fit your starting point, whether you are brand new to strength training or returning after a break.

 

What if I currently have lower back pain?

This program is specifically designed to help alleviate back pain by strengthening the supporting muscles around your spine and glutes. If you have an active medical condition or recent injury, we recommend checking with your doctor first.

 

How big is the group?

To ensure you get individual feedback and form corrections, group sizes are strictly limited to 8 women.

 

Questions?

Please contact Tammi Pauly.
Core restoration was great! Autumn adjusted the exercises based on everyone’s ability, and she made it a safe and welcoming environment.

— Mary K.