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Nicole Davis is a Boston-based writer, ACE-certified personal trainer, and health enthusiast who works to help women live stronger, healthier, happier lives. Her philosophy is to embrace your curves and create your fit — whatever that may be! She was featured in Oxygen magazine’s “Future of Fitness” in the June 2016 issue. Follow her on Instagram.
Self-defense is protection.
Walking home alone and feeling uneasy? Getting a weird vibe from a stranger on the bus? Many of us have been there.
In a January 2018 survey of 1,000 women nationwide, 81 percent reported experiencing some form of sexual harassment, assault, or both in their lifetime.
Verbal harassment was the most common form, but 51 percent of women said they were touched or groped in an unwelcome way, while 27 percent of women survived sexual assault.
Even if you’ve personally never felt yourself in a situation that made you feel physically unsafe, having reassurance about your next steps (and what you can do to help yourself should the unfortunate circumstance ever happen) can make all the difference.
A study from the University of Oregon found that women who participated in a self-defense class felt they:
Below are our top eight self-defense moves for women — complete with instructions — to help you feel empowered to defend yourself in any situation.
Focus on the vulnerable areas.
Focus on your attacker’s vulnerable places: eyes, nose, throat, and groin. Aim all of the moves below at one or several of these areas to have maximum impact.
AVOID THE CHEST AND KNEES Don’t aim for the chest, as that tends to be ineffective. Aiming for the knees requires a specific kick that can be too risky for the average person.
Use all of your force and aggression during execution. Make it known that you’re a powerful lady. Use your voice, too. Be loud to intimidate the attacker and create attention in case somebody is nearby.
Using your car keys is one of the easiest ways to defend yourself. Don’t use your fingernails, because you’re more at risk to injure your hands.
Instead, if you feel unsafe while walking at night, have your keys stick out from one side of your fist for hammer strikes.
Another way to use your keys is to click them onto a lanyard to swing at your attacker.
To perform:
If someone is coming at you from the front, a groin kick may deliver enough force to paralyze your attacker, making your escape possible.
To perform:
Alternative: If your attacker is too close, thrust your knee toward the groin. Make sure you’re stabilized and not at risk of falling over.
This move can cause damage to the nose or throat. To execute, get in front of your attacker as much as is possible.
To perform:
Alternative: An open palm to the ears can be very disorienting.
If your attacker is in close range and you’re unable to get enough momentum to throw a strong punch or kick, use your elbows.
To perform:
Depending on how you’re standing when you’re initially attacked, you may be in a better position for variations on the elbow strike.
To perform from the front:
To perform from the side and back:
For cases where the attacker is coming from behind, you’ll want to use this move. Focus on getting low and creating space to free yourself.
To perform:
If your attacker comes from behind and traps your arms (this is similar to a bear hug, but you won’t be able to move as freely), here’s what to do:
When the attacker locks their arm around your head from the side, your first instinct should be to avoid getting choked.
To perform:
How to stay safe if you aren’t physically able to protect yourself.
However, if you don’t feel confident, you’re able to physically handle an attacker, take these precautions:
If you’re carrying self-defense tools, make sure to get training on how to use them. You can also use more common objects as weapons, including a purse, briefcase, umbrella, phone, pencil, book, or rock.
Anything blunt that can be used to hit, throw, stab, or swing can be very effective.
Learn to develop boundaries, even with people you know.
The Rape, Abuse & Incest National Network reports that 70 percent of sexual violence cases aren’t committed by random strangers in a dark alley, but by people we know friends, family, partners, co-workers, etc.
This can cause us to let our guard down. We might be too embarrassed, too shy, or too scared to hurt others’ feelings that we don’t always think about ourselves.
Some essential principles of prevention also include:
Where or how to get practice
Whether someone is coming at you from the front, side, or back, basic self-defense knowledge can put you in a spot to properly defend yourself.
If Krav Maga or muay thai classes are offered in your area, consider signing up. Muay thai is a combat sport in Thailand that uses stand-up striking techniques. Krav Maga is a modern self-defense system.
If you want to build strength in a high-intensity situation and learn self-defense moves, check out your local kickboxing or any other martial arts courses, like karate.
When equipped with some basic self-defense knowledge, women young or old, city dwellers or country residents, can have confidence in their personal safety and protection. No matter what type of combat or self-defense class you take, practicing can help you develop muscle memory. In a flight-or-flight situation, this muscle memory can be key to helping you escape from an attacker.
Any questions you might have I will happily answer them.