Daniela Hantuchová in Two-Piece Workout Gear Does a Deadlift

Daniela Hantuchová is a commentator and retired tennis player. While she might no longer be playing professionally, she’s still training hard. In May, Hantuchová hit the gym, and shared a video of herself there on Instagram. In it, she is seen doing deadlifts, lunge squats with a barbell, and leg lifts while on an exercise ball. How does she stay so fit? Read on to see TK ways Daniela Hantuchová stays in shape and the photos that prove they work.

1. She Lifts Weights

As you can see from her Instagram video, Hantuchová likes to lift weights to stay in shape. ACE Fitness states that lifting weights is a great workout. “Using maximal loads for compound (multi-joint) movements like the deadlift, squat-to-shoulder press, bent-over row or chest press can improve intermuscular coordination, which is the ability of many muscles to work together to generate and control high levels of force through multiple joints.”

2. She Does Lunges

Daniela Hantuchova/Instagram

Hantuchová is also seen doing lunge squats with a barbell in her Instagram video. ACE Fitness states that lunge exercises have a lot of benefits. “The lunge is one of the most effective exercises for targeting the lower body. It activates the quads, glutes and hamstrings, and helps improve lower-body strength, balance and stability. And if that isn’t enough to get you lunging, lunging activates the core muscles as well.”

3. She Does Pilates

Hantuchová likes to do Pilates to keep herself in shape. She shared this video on Instagram of herself doing exercises on a reformer. Hantuchová captioned the post, “As in life, focus on the balance in all you do.” The Cleveland Clinic states, “The benefits of Pilates are both therapeutic and preventive. The practice may help you recover from an existing injury or manage a chronic musculoskeletal issue. It may also help you establish a healthy baseline, so that when those injuries or issues arise, you’re able to bounce back faster.”

4. She Sets Goals

Hantuchová likes to set goals for herself each year. She talked about this in the caption of this Instagram photo. “Setting up goals for next year starts with understanding that it is a continuous work through out the entire year🫶♻️. Think long term, taking small steps every day.”

5. She Plays Tennis

Tennis is naturally one of the main ways Hantuchová keeps herself in shape. She shared this video of herself on the court on Instagram. Hantuchová talked about her love of tennis in the caption. “Once a passion, forever a passion.🎾 For me playing tennis is like playing piano,it is the art and the beauty of every shot that makes our sport so special and what I was attracted to every since being a little girl🥰. And it is still the same feeling today🫶. What is your passion?”

Natalia Soltero, an IFBB champion and fitness expert, regularly shares her intense training sessions on Instagram. Recently, she posted a video from the gym, posing and encouraging her followers with the words, “If you are afraid of failing, you probably will fail.” Soltero’s workout routine focuses heavily on weightlifting, hamstring curls, RDLs, and back exercises, which help her maintain her impressive physique. Her disciplined approach to fitness serves as an inspiration to her followers, encouraging them to strive for balance and physical harmony.

1. She Lifts Weights

Since she’s a bodybuilder, Soltero naturally does a lot of exercises with weights. A lot of her workout videos on Instagram feature her lifting weights. Soltero shared this photo and video of herself using weights. She captioned the post, “Saturday workout.” ACE Fitness states that using weights to workout has a lot of benefits. “Using heavy weights increases intramuscular coordination, the number of type II motor units and the amount of muscle fibers engaged within a specific muscle. Have you ever felt your muscles shaking while lifting heavy weights? This is because you are recruiting and activating the larger type II muscle fibers, which are only stimulated to work when a muscle is challenged with heavy resistance or working to fatigue.”

2. She Works Her Hamstrings

Soltero makes sure to work her hamstrings. She shared this video on Instagram of herself doing hamstring curls. Soltero captioned the post, “Workout.” She also shared this video of herself doing one-leg hamstring curls. Soltero captioned that post, “Today Workout. There is nothing more beautiful than balance and physical harmony.. so let's go for it ! 👊🏼”

3. She Does RDLs

Soltero also likes to do RDLs to stay in shape. She shared this video on Instagram of herself doing them. Soltero captioned the post, “After twisting my back and falling a disc on my foot, I think it was a good day 😅💪🏼” ACE Fitness states that the exercise has a lot of health benefits. “The most important benefit of the RDL is that it teaches the proper movement and biomechanics of standing hip flexion and extension. This is the foundational movement for squatting, whether the movement is performed with a weight in the gym or while bending over to pick an object up from the floor.”

4. She Does Pulldowns

Soltero likes to do lateral pulldowns to stay in shape. She shared this photo of herself doing them on Instagram, captioning it, “Back day!” Piedmont states that lateral pulldowns have a lot of benefits. “The lat pulldown is a fantastic exercise to strengthen the latissimus dorsi muscle, the broadest muscle in your back, which promotes good postures and spinal stability. Form is crucial when performing a lat pulldown to prevent injury and reap the best results.”

5. She Works Her Back

As you can see from the previous blurb, Soltero likes to do back exercises, like the lateral pulldowns. She shared this video on Instagram of herself doing a lot of different back exercises like dual pulley rows, single arm curls with a twist, and lateral pulldowns. Soltero captioned the post, “Part of my back routine from yesterday, I couldn’t record it all.. but little is better than nothing 🤪”

Jessica Buettner is a very successful powerlifter. She is known for winning the IPF World Championships twice. Buettner is recovering from a back injury, and is sharing her recovery process on Instagram. In a video, she is seen doing some weightlifting exercises. Buettner captioned the post, “Training recap 🤡😂 tweaked my back about 3 weeks ago, nothing serious but I’m annoyed at myself for doing it nonetheless because once it seizes up I work long hours standing and it is hard to get back to normal. An ongoing problem for me a couple times a year for the past several years. Anyways, @miketuchscherer has put less specific movements in my program to help me recover and also in the last couple weeks reintroduced squats and deadlifts using the @reactivetrainingsystems framework for doing that and so far it’s been working very well. I also got some advice and adjusted how I stand at work and it’s helping too.”

1. She Lifts Weights

Buettner lifts weights to keep herself in shape. ACE Fitness states that weightlifting has a lot of benefits. “Using heavy weights increases intramuscular coordination, the number of type II motor units and the amount of muscle fibers engaged within a specific muscle. Have you ever felt your muscles shaking while lifting heavy weights? This is because you are recruiting and activating the larger type II muscle fibers, which are only stimulated to work when a muscle is challenged with heavy resistance or working to fatigue.”

2. She Deadlifts

Buettner likes to do deadlifts to keep herself in shape. She is seen doing them in this training video on her Instagram. ACE Fitness states that deadlifts have a lot of benefits. “When done correctly, the RDL is an effective exercise that helps strengthen both the core and the lower body with one move. Unlike the traditional barbell deadlift and other quad-dominant exercises such as leg presses, which place significant loads on the anterior portion of the knees, the RDL focuses most of the physical work on the muscles responsible for extending the hip and the knee from the posterior.”

3. She Does Squats

Buettner also likes to do squats to stay in shape. She shared this video on Instagram of herself doing them. Buettner captioned the post, “I think this is a rep PR on squats but I’m not sure - either way I’m super happy with the way it moved! Queues I still focus on almost every time I squat: -keeping even foot pressure - keeping the bar secure on my upper back. Bracing comes pretty naturally as I warm up, and I do think about things like improving the speed of my descent, and depth. Anyways, happy lifting everyone!”

4. She Hikes

Buettner doesn’t just workout in the gym. She also likes to spend time outside. One thing she likes to do is to go for hikes. Buettner shared this set of photos on Instagram of herself hiking in Malta. She captioned the post, “An amazing day in Malta 📍trained, saw some ancient ruins, a cathedral and some amazing sights. They introduced a one day break in the competition schedule at IPF worlds this year and I’m a big fan.”

5. She Doesn’t Focus On Being Perfect

Buettner doesn’t focus on being perfect, especially on social media. She talked about this in the caption of this Instagram post. “A quick tip to make you feel better if you’re filming yourself in a brightly lit gym. Most people probably know this trick for giving your videos dark Batman vibes, but at any rate remember social media is mostly an illusion and even people like me who don’t edit/photoshop photos still do things like this. Little things that really overemphasize a physique. Anyways have a good day everyone 💪”

Anne Luise Freitas, a five-time Olympian and highly successful bodybuilder, recently shared a leg workout video on Instagram. In the post, she emphasizes the importance of proper form, stating, "When you go down to no leg press, for example, you have to execute at all angles...you must recruit at the maximum." Freitas demonstrates her expertise and dedication to building strength with each movement.

1. She Does Leg Presses

Freitas is seen using the leg press machine in her Instagram post. According to The Mayo Clinic, the machine has a lot of benefits. “The leg press is an exercise you can do with a weight machine to work a variety of muscles in the lower body. Specifically, the leg press targets the quadriceps muscles in the front of the thighs, the gluteal muscles in the buttocks, the hamstring muscles in the back of the thighs, and the calves, all in an integrated fashion. Since the leg press works several muscles at once, it's an especially efficient way to strengthen your lower body.”

2. She Does Hamstring Curls

Freitas shared some of her favorite leg workouts in this Instagram post. In it, she is seen doing hamstring curls. According to The Mayo Clinic, hamstring curls are very beneficial. “The seated hamstring curl is an exercise you can do with a weight machine to work the muscles in the back of the thigh. As the name implies, the seated hamstring curl targets the hamstring muscles here in the back of the thigh. Strong hamstring muscles help to protect your ligaments in the knee.”

3. She Does Squats

Anne Luise Freitas/Instagram

Freitas is also seen doing squats in the previous Instagram video. According to Piedmont, the exercise has a lot of benefits. “Squats are a compound, multi-joint movement, which means they exercise several muscle groups. When you perform a squat, you work your calves, quads, hamstrings, glutes, core and part of your back.”

4. She Does Romanian Deadlifts

Freitas shared this video on Instagram of herself doing Romanian Deadlifts. She captioned the post, “Explosive Combined Exercise for glutes and hams! Deadlift is a very complete exercise. It works glutes, quads, hams, in the upper body, lower back, back, abdominals, biceps. And to maximize the result of my goal today, I went straight to the one side Romanian deadlift. To understand this exercise better, it would be between the deadlift and the stiff. Both the stiff and the Romanian deadlift are quad dominant movements, but the difference is in the flexion of the knee. While the stiff, there is no knee movement, the Romanian deadlift, you flex the knee slightly while going down. The focus of this exercise is on the posterior chain, allowing you to develop the hamstrings and hips using lighter weights.”

5. She Uses Weights

Anne Luise Freitas/Instagram

In the previous Instagram post, Freitas is seen using a large dumbbell. She also shares a lot of videos on her page of herself using weights. ACE Fitness reports that using weights is very beneficial. “Using maximal loads for compound (multi-joint) movements like the deadlift, squat-to-shoulder press, bent-over row or chest press can improve intermuscular coordination, which is the ability of many muscles to work together to generate and control high levels of force through multiple joints.”