Been thinking about spicing up your exercise routine? Include one of these exercises. 


In the series Anatomy of an Athlete, we are introduced to 5 outstanding female athletes who push boundaries each day.

In each episode, we get a glimpse into their lives. Apart from sharing their stories, they each guide us through 2 exercises that target a specific part of your body: Arms, shoulders, back, lower body, and core.

The best part is, these exercises can be done right at home!

Here are the 10 exercises across the 5 episodes, I hope you enjoy doing them as much as I did.


First up, we have tips on arm exercises we can do, as shown by Amanda Ng (Windsurfer) in ‘Anatomy of an Athlete’. These are especially useful for those who want to reduce the load on their knees.


Step 1: Start with your elbows at shoulder level.
Step 2: Raise your arms above your head.
Step 3: Lower back to starting position and repeat.
#Reminder: Use your arm muscles, and not your neck. This requires you to keep your shoulders engaged and pressed down.



Step 1: Support your left knee and hand on a bench.
Step 2: Hold onto a weight with your right hand.
Step 3: Pull the weight towards you.
#Reminder: Switch sides at the halfway mark!
#KeyTip: Make sure to keep elbows close to the body.



Jen Goh (Golf) in ‘Anatomy of an Athlete’ shares some exercises she did for shoulder rehabilitation. These exercises help explain why her golf swings are so powerful!


Step 1: Look straight ahead and pull the band apart in front of you.
Step 2: Feel your shoulders squeezing together, then bring it above your head.
Step 3: If it feels good here, add in a squat while keeping the band above your head.
#Reminder: Make sure the band is in line with your knees in the squat position.
#KeyTip: Flow through the steps smoothly.



Step 1: Press down into a push-up.
Step 2: As you press up, go straight into a side plank.
Step 3: Return to push-up position and repeat step 1.
#Reminder: Alternate sides on both sides



As the back is a very important muscle in Powerlifting, who better than Farhanna Farid to show us some back exercises in ‘Anatomy of an Athlete’.


Step 1: Get into a plank position with feet slightly wider than shoulder-width apart.
Step 2: Bring one side towards you while keeping elbows in.
Step 3: Return to plank position and repeat on the other side.
#Reminder: Keep your body as still as possible.



Step 1: Start with feet shoulder-width apart and place the pole on a comfortable spot on your shoulders.
Step 2: Hinge from the hips and keep your back straight as you go down slowly.
Step 3: Come back up to starting position.
#KeyTip: Go down slowly and deliberately.


Lower Body (particularly, quads):

Did you know the power of a boxer’s punch comes from their legs? (I didn’t!). Done by Leona Hui (Boxer) in ‘Anatomy of an Athlete’.


Step 1: Start with feet shoulder-width apart, and toes pointed out slightly outwards.
Step 2: Hinge from the hips, and squat down.
Step 3: Press back up.
#KeyTip: While in your squat position, make sure your toes and your knees are in line, and your glutes are engaged.



Step 1: Take one step forward and lower your knees down to roughly 90 degrees.
Step 2: Once in this position, push off the front foot to come back to the starting position.
Step 3: Repeat on the other side.
#KeyTip: Make sure to keep your head facing forward so that your back is straight.



Having to stand for long hours at the shooting range requires Martina Veloso to have a strong core. Which two exercises were a must for her to show us in ‘Anatomy of an Athlete’?


Step 1: Get into starting position by sitting on your mat, with your palms and feet flat on the floor. Your arms should be directly below your shoulders.
Step 2: From there, simultaneously lift your hips up and stretch your left arm to your right side.
Step 3: Return to Step 1 and repeat on the other side.
#KeyTip: Make sure that your core and glutes are engaged and action is done in a slow, consistent and controlled movement.
#PlusPoint: Especially good for those who work from home.



Step 1: Get in a good steady plank position, where your arms parallel to each other and your back in a straight line.
Step 2: Bring your right foot to the left side of the mat and touch the mat with your big toe.
Step 3: Place your right foot back in plank position and repeat the action with your right foot.
#KeyTip: Keep your body as still as possible.


Enjoyed these exercises? Inspired to learn more about these athletes and their daily grind?

Catch the series ‘Anatomy of an Athlete’ now on Viddsee!


At #fACE, we believe in doing the small things that make us stronger

#fACE is an abbreviation of ‘Female Ace’. For more activities, check out #fACE lesson plans, or participate in our TikTok #FitnessChallenge here (add link)!

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