Fit to fight -- 15 self-defence exercises for women

Every woman needs to know some self-defence moves in order to protect herself in any untoward situation. This means, she needs to up her fitness levels as a strong body will help you defend yourself better from the attacker. Fitness and wellness expert Vesna P Jacob, in her book ‘Fit to Fight’, lists out various moves that women can use to save themselves. In this excerpt, she highlights 15 exercises which will not only make you stronger but also come in handy in case the need arises. Peppered with punches and kicks, this is a defender’s guide to getting fit to fight.
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Stand with the feet hip width apart, place both arms right in front of the face, with the elbows touching each other. Your hands should be made into fists. Inhale and as you exhale open your arms straight out, then close them in front of your face again and pull them down under the angle while pushing the elbows as far back as possible. Repeat 30 to 50 times. Also Read - Girl molested at Turbhe railway station in Navi Mumbai; accused arrested after complaint

1. Straight Leg Kicks

For the next two minutes you are doing forward kicks one minute each leg. Place your left leg forward with your knee slightly bent and the gluteal muscles engaged. You right leg is behind and straight with both arms in defensive position. Inhale, engage the core and bring the back leg forward into a kick position. Repeat the movement with as much power and speed as comfortable. Inhale, while the leg is back, and exhale as you are kicking. Ensure the core stays engaged and that you are balancing your body on the steady leg.

2. Alternate Punches

Stand with your feet shoulder width apart and parallel, and create a movement that resembles punching alternating between right and left arm as fast and with as much force as possible. Keep on moving for a duration of one to two minutes.

3. Side Kicks

Shift the weight completely onto your left leg and lean to the left side a bit, lift your right leg as much as you can. Repeat 10 to 20 times just by lifting and lowering the right leg up and down without putting any weight on your right foot. After that, lift the right leg up and keep it there and execute the kick to the side. Bring the right foot down to the ground, get into the starting position and repeat the kick. Arms should be in front of your face throughout the movement. Shift the weight onto your right leg and repeat the same two exercises with your left leg.

4. Knee to the Chest

For the next two minutes, do the knee to the chest movement, doing one minute for each leg. The movement should be a powerful upward lifting of the knee as close to the core as you can without you losing stability and the core connection.

5. Slide Side Squat with Pull

Stand with your feet hip width apart, lift your arms up above your head to the right. Exhale, push your left leg out to the side, bend your left knee, and simultaneously pull both your arms diagonally to the left. Inhale, bring the legs and arms together to the start position. Repeat 10 to 20 times each side. (Read: Dial V for Venancio: Self-defence tips for women)

6. Spot Running

For the next two minutes do spot running. Spot running can be done as a slow jog or a sprint or a combination of the two depending on your fitness level.

7. Lift and Reach

Next is a lifting and reaching movement. Take a cushion or a flour sack ideally weighing between 1 to 3 kg. Place it on the floor in front of your left foot and inhale. Bend your left knee, reach down and pick up the cushion bring it up to the chest, and reach up over and up to the right side diagonally from the place you have picked it up from. Bring it back down to the starting position, and repeat 10 to 30 times. Change the side and do all the steps starting from the right side.

8. Russian Twists

Start from a deep squat position with feet shoulder width apart and bottom as much to the ground as possible. Arms are up, elbows bent to 90 . Inhale and turn your right foot all the way in and bring the knee down to the ground. Change the side and repeat all of this on the other side. Ensure not to put pressure on the knee; this movement should be done from the core, quadriceps, hamstring, and gluteal muscles. Repeat 5 to 15 times on each leg.

9. Cardio Lunges with Twist

The next exercise will really get your heart rate up. If you are a beginner, you can do this exercise for 30 seconds and gradually build your way up to 2 minutes of continuous movement. Get into the lunge position with the right foot forward, left foot as far back as possible. Dip down and turn your torso and your arms to your right side. Inhale and use your core strength and your leg strength to jump up. Change your legs and twist onto the other side. Focus more on dipping deeper than jumping higher.

10. Overhead Circles

You will need an object with some weight for this exercise. You may take a baton, a cricket bat, or if the bat is too heavy, start with a more compact weight, for example, a liter soft drink bottle filled with sand. Take it in both your hands and do a slow controlled movement very close to, but not touching, your shoulders and upper back. Repeat 10 to 30 times on each side. Ensure you don’t stress your shoulders. (Read: Try Krav Maga, Capoeria and Kalaripayattu for fitness)

11. Push-up Jumps

Start with a deep squat stance with your feet wider than shoulder width apart and arms in defensive position. Inhale, put your hands flat down on the floor and jump back into push-up position while exhaling. Inhale and in one smooth movement jump forward and move your arms back to the starting position. Repeat 10 to 30 times.

12. Coordination Cross Jumps

This is a very tough exercise which is not only going to improve your coordination but will work on your upper body and core strength as well. Put your lower body on the left side with your hands in front of you and to the right. Bend the left knee and lift your weight off the ground by using your right arm and left leg. Your right leg should be inside between your left leg and right arm; the leg is slightly off the ground as well as your left arm. Inhale and as you exhale swiftly shift your position onto the other side by shifting the weight onto the opposite arm and opposite leg. It may be slightly complicated in the beginning, but with a little bit of practice you will be able to execute it as a swift and fluid movement. Repeat 5 to 15 times on each side.

13. Push-up Lunges

Start with the deep lunge position with the right leg forward and the left leg back. Inhale and bring both hands down to the floor. As you exhale, quickly change the position of yours and lift the arms off the ground into the starting position. Repeat 5 to 15 times on each leg.

14. Charging Ape

Get into a deep squat with your hands flat on the ground and your bottom close to the floor. Inhale and use your leg muscles to propel yourself forward and lift both hands off the ground at the same time. As you land on both your hands, lift your legs off the ground to the starting position. Repeat 3 to 4 ‘jumps’ and do the movement in reverse. This is counted as one do 3 to 10 sets. The movement somewhat resembles a charging ape. (Read: Self-defence tips and tricks to protect yourself)

15. Push-up Parachute Jump

Get into push-up position, holding the body firm and still. Inhale and as you exhale drop down flat on the floor and lift both arms and legs off the ground as if you are free falling through the air right before opening the parachute. Inhale and spring up back into push-up position. Do 10 to 30 movements. With this, we have completed our standing drills.

Excerpted from Fit To Fight: The Complete Manual on Self-Defense for Women by Vensa P Jacob (Random House India, Rs 299). Buy this book here.

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Published : January 8, 2014 11:09 am

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