In 2009, the women’s tennis team at Duke University took home the NCAA Championship title—so who better to refer to when looking for the ultimate tennis body than respected, tennis champions? With tennis being an impact sport that requires both upper and lower body strength to withstand the force of hitting the ball, tennis players are famous for having killer abs and lean legs. Former senior player Amanda Granson demonstrates various exercises that help keep her and her teammates at the top of their game. Put aside 15 to 20 minutes each workout session to perfect these moves, and you’ll instantly feel the difference. By adding these moves to your workout regimen, you’ll be looking like Serena Williams in no time!
Med Ball Pike Up
Amanda Granson: Here, I’m doing the medicine ball pike up, which targets your entire core. Use a four to five pound medicine ball. Start in an extended position, with your legs hovering slightly above the ground, and the medicine ball in front of your chest. Pike up your legs quickly so that your legs rise and you reach with the ball in your hands to meet your toes. Return back to hover position and repeat for two sets of 15.
Mummy Walk
Granson: In this position, I’m doing the ‘mummy walk’ with a resistance band, an exercise that targets your hips, butt and hamstrings. This really burns! To do it, get down in a squat position, and while remaining in that position, take 15 steps forward and 15 steps backward. That is one set; do two of those. It’s crucial to stay low.
Kick Back Butt Burner
Granson: This is an exercise that also targets your butt and the back of your legs by using a resistance band. Balancing on one leg with a slight bend in your knee, hover the other leg above the ground. Kick back, until you can’t take any more of the resistance. Bring the extended leg slowly and controlled back to its hovering position. Do two sets of 10 on each leg.
Spider
Granson: This movement works the whole core. In a plank position with your feet resting on a ball, your chest facing the floor, and your arms holding you above the ground, kick your right leg up as if you’re aiming to touch your right knee to your right ear. Slowly return this leg back to the ball. Repeat on the left leg. Do two sets of 10 on each leg.
Cross Squat
Granson: These show the sequence for the cross squat. First, you place your feet at a diagonal; hold a plate about your head and squat in that position. This works the whole body, but especially the butt, hips and arms. Your whole core is involved because you have to keep your body steady. Do the first set with the right leg forward, then switch to have the left leg forward. Do three sets of 10 on each leg.
Split Squat
Granson: These show the sequence for the split squat. Hold anywhere from 10 to 25 pound weights in each hand, and squat with one leg extended and resting behind you on a bench. This really targets the butt and hamstrings. This is great for the legs! Do three sets of 10 on each leg.
Figure Eight Abs
Granson: This is an ab exercise. You essentially do a figure eight through your legs, alternating extending a different leg each time you pass the medicine ball underneath a leg. Do three sets of 10.
Amanda’s strength trainer at Duke, Alayne Rusnak, offers suggestions on how to optimize fitness results. Her top three tips:
- “Be aware of the math—calories in and calories out.”
- “Maintain low impact physical activity in some form each day depending on your fitness level. Swim, run, walk, bike, etc. or a combination throughout the week to keep your heart healthy.”
- “Include some weight bearing exercises to keep lean muscle mass and to keep bones healthy as you age.”
One look at Amanda’s body and it’s quite clear that these exercises work. You may not be a NCAA tennis player, but it doesn’t mean you can’t work out like one!