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Surfer Tatiana Weston-Webb in Two-Piece Workout Gear Shares "3 Exercises to Improve Your Surfing"

She prioritizes her wellness by following healthy habits

Surfer Tatiana Weston-Webb in Two-Piece Workout Gear Shares "3 Exercises to Improve Your Surfing"
Getty Images



She loves to surf

Tatiana truly enjoys what she does. “After 2 weeks of not surfing a pool session is worth gold! i love surfing 🏄🏼♀☺✨☺️ thank you @rockstarenergy @brunozanin_ 🖤🎥: @boavistavillage,” she said on Instagram (translated to english). According to Better Health, “surfing provides many health benefits including cardiovascular fitness from paddling, shoulder and back strength from the paddling, [and] leg and core strength [because] once you’re standing up on the board, strong legs and a strong core will keep you up.”

She indulges

Tatiana splurges on her favorite treats now and then, but what’s her favorite one to grab? “Ice cream, for sure. I’m a huge fan of ice cream,” she said in an interview with Free Surf Magazine. According to Northwestern Medicine, “for those on a highly restrictive, low-calorie diet, psychologists and nutritionists often believe that cheat meals allow individuals to eat better throughout the week. This planned splurge in calories often allows people to forgo other unplanned and often binge-inducing meals – meals that take much longer to bounce back from and could throw you off the wagon altogether.”

She loves the water

Even when she’s not catching a wave surfing, she loves spending time in or near the water. “I love snorkeling, and I love going on my dad’s boat. They go fishing — I’m not a big fisherwoman but I love being on the boat with my dad and brother. It makes everyone bond and it’s a fun time,” she said in an interview with Free Surf Magazine.

She does cardio

She conditions to avoid injuries of any kind, especially injuries that keep her away from surfing and the water. “For me the most important part of conditioning is being able to prevent injuries and be really ready for whatever is going to come your way. For me, that’s a lot of cardio and long surf sessions,” she said in an interview with Free Surf Magazine.

She supports women

She’s proud to be part of women’s surfing. “I think women deserve every inch and centimeter of the recognition that they’re getting now because of the fact that we’ve pushed ourselves beyond the limits of how women’s surfing has been. We’ve advanced it to a different level and I think it’s motivated both men and women alike. Women have made an amazing statement and women’s surfing will only get better from here. It’s really fun to be a part of this level of surfing right now,” she said in an interview with Free Surf Magazine.

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Surfer Tatiana Weston-Webb in Two-Piece Workout Gear Shares "3 Exercises to Improve Your Surfing"
Getty Images
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.


She loves to surf

Tatiana truly enjoys what she does. “After 2 weeks of not surfing a pool session is worth gold! i love surfing 🏄🏼♀☺✨☺️ thank you @rockstarenergy @brunozanin_ 🖤🎥: @boavistavillage,” she said on Instagram (translated to english). According to Better Health, “surfing provides many health benefits including cardiovascular fitness from paddling, shoulder and back strength from the paddling, [and] leg and core strength [because] once you’re standing up on the board, strong legs and a strong core will keep you up.”

She indulges

Tatiana splurges on her favorite treats now and then, but what’s her favorite one to grab? “Ice cream, for sure. I’m a huge fan of ice cream,” she said in an interview with Free Surf Magazine. According to Northwestern Medicine, “for those on a highly restrictive, low-calorie diet, psychologists and nutritionists often believe that cheat meals allow individuals to eat better throughout the week. This planned splurge in calories often allows people to forgo other unplanned and often binge-inducing meals – meals that take much longer to bounce back from and could throw you off the wagon altogether.”

She loves the water

Even when she’s not catching a wave surfing, she loves spending time in or near the water. “I love snorkeling, and I love going on my dad’s boat. They go fishing — I’m not a big fisherwoman but I love being on the boat with my dad and brother. It makes everyone bond and it’s a fun time,” she said in an interview with Free Surf Magazine.

She does cardio

She conditions to avoid injuries of any kind, especially injuries that keep her away from surfing and the water. “For me the most important part of conditioning is being able to prevent injuries and be really ready for whatever is going to come your way. For me, that’s a lot of cardio and long surf sessions,” she said in an interview with Free Surf Magazine.

She supports women

She’s proud to be part of women’s surfing. “I think women deserve every inch and centimeter of the recognition that they’re getting now because of the fact that we’ve pushed ourselves beyond the limits of how women’s surfing has been. We’ve advanced it to a different level and I think it’s motivated both men and women alike. Women have made an amazing statement and women’s surfing will only get better from here. It’s really fun to be a part of this level of surfing right now,” she said in an interview with Free Surf Magazine.

"Surf Girls Hawai'i" Special Screening
Vivien Killilea/Getty Image
FACT CHECKED BY Alberto Plaza
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Professional surfer Brianna Cope took a break from the waves to hit the ground running with friends. Cope, 33, shared pictures of herself wearing black shorts and a matching sports bra, flashing the peace sign at the camera. “The worlds funnest race ever😂✨❤️ this race has a mix of whatever you want to do! Run a 5k, half, full marathon or an ultra. You make the rules 🤪 I did a half marathon mixed in with sauna sessions, talking with friends and making new ones! what a special event @jesseitzler @devonlevesque 🫶🏼,” she captioned the post. Here’s how the athlete takes care of her health and happiness, inside and out.


1. Super Surfer

Cope was born with a birth defect on her left hand, which made her childhood difficult—but she now feels it gives her an edge with surfing. “I think I'm faster at paddling because I don't have fingers so I don't have any drag,” she told Olympics.com. “I'm really fast. It's my superpower for sure.”

2. KT Tape and Spotify

Cope swears by KT Tape and Spotify for workouts. “This has been a huge essential for running!” she told Wellworthy. “This tape has been essential for my running routine, providing crucial support and stability to my muscles and joints while also promoting better blood flow… From working out in the gym to a drive to go check the waves….Spotify is always on repeat.”

3. Go-To Supplements

Cope takes supplements as part of her wellness regimen. “I’m always on the go so making sure I get enough protein throughout the day is so important for me,” she told Wellworthy. “Making my morning oat milk cappuccino is one of the first things I do each day. It’s a must. I’ve been using LivOn supplements for 6 years. Right now my go to is Magnesium before bed, and B Complex and Vitamin C in the morning.”

4. Resistance Training

Cope does strength training sessions at the gym, using weights and a medicine ball to get fit and strong. One Instagram post shows the surfer wearing two-piece workout gear as she goes through a whole strength routine. “In my fitness era,” she captioned the post.

5. Strength Through Adversity

Cope’s experience growing up with a birth defect has only made her stronger. "Growing up, it's always so hard to be labeled as different,” she told Olympics.com. “When I was a kid, I thought everyone was different and I was the one with the normal hand. Being born with a birth defect and having kids pick on you, it really is so tough. I was always so shy, so embarrassed. But that taught me though, to overcome. I bring it back to competing because I have the drive and the tenacity from being bullied and from being pushed down so much that I'm able to overcome. I feel like it translates into my surfing and how I am as a person."

CELSIUS Oasis Vibe House
Tommaso Boddi/Getty Images
FACT CHECKED BY Alberto Plaza
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Anastasia Ashley is a trailblazer in professional surfing and a well-known model, blending her athletic prowess with her striking presence. Her accolades include winning the Triple Crown Rookie of the Year award in 2003 and the Women’s Pipeline Pro in 2010. She also graced the pages of Sports Illustrated Swimsuit in 2014, further cementing her legacy. Ashley doesn’t limit her passion to just surfing; she embraces all board sports, as seen in a recent Instagram post where she shared a video of herself riding a skateboard with the caption, “Love all board sports.” Known for her disciplined fitness routine, Ashley combines cardio, strength training, and balance-focused exercises to stay in peak shape for the waves and beyond.


1. She Surfs

Surfing is one of the main ways Ashley stays in shape. She talked about the health benefits of the sport in an interview with Cosmopolitan. “Surfing is a full-body workout. When you're riding the board and balancing, you use your legs for balance and stability. And because you're always squatting, which is an uncomfortable and abnormal body position, it challenges your butt and legs.”

2. She Walks

Ashley shared some of her favorite workouts with Cosmopolitan. She says that she likes to walk on both the treadmill and stairmaster. “I'm in the gym usually every day and do a lot of specific exercises for legs to keep them strong. While cardio alone won't keep you toned, I walk on a treadmill at a high incline, climb on the StairMaster, and do lots of quick intervals. With the incline walking, I'll do 12 to 15 incline at a 3 to 4 mile-per-hour pace. Even if you jog or run for five minutes on a super high incline, it's still pretty hard!

3. She Does A Variety Of Workouts

For Ashley, training means doing a lot of different workouts. She shared her routine in her Cosmopolitan interview. “I'll usually do between 30 and 45 minutes of cardio, and 30 to 45 minutes of strength training, plyometrics, Pilates, and stretching. A good playlist makes your workout go by faster. It's painful to be in the gym without music. I literally can't even!”

4. She Warms Up

Ashley shared how she warms up before competitions in her Cosmopolitan interview. “Before an event I try to get my heart rate up by jumping around, running in place, and stretching. I don't want to run up and down the beach because when I go into a heat, it's 15 to 20 minutes of nonstop intensity. You don't want to go into that tired. I just want to get the blood flowing to get ready. I'm not dancing in my mind; I'm in my own world. I just bounce around to get loose. I just kind of vibe.”

5. She Does Squats

Ashley does a lot of lower body workouts to keep herself in shape. One thing she likes to do are squats. Ashley shared this video on Instagram of herself doing them on a bosu ball. Piedmont states that squats are very beneficial. “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. A squat has more overall benefits than, say, a bicep curl, which strengthens an isolated area.”

Anastasia Ashley
Anastasia Ashley/Instagram
FACT CHECKED BY Alberto Plaza
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Hawaiian surfing champion Anastasia Ashley previously said she is not into the cold—but this time she’s making an exception to go snowboarding in Jackson Hole, Wyoming. Ashley, 37, shared a video of herself wearing purple leggings and a matching cropped tank top, layering more and more clothes on top of her outfit. “Getting ready for snowboarding means a ton of gear 😝,” she captioned the post. Here’s what Ashley’s many favorite workouts look like.


1. Her Favorite Workouts

Ashley’s favorite workouts aside from surfing are racing and spinning. “I love spinning—I think it is one of the best workouts besides surfing,” she told Surfer.com. “I try and go to the gym Equinox, they have the best classes. I love driving, even though I'm not the best car driver (haha). I like to go out to the desert and drive dune buggies in the sand dunes. I also like to get my race on at K-1 Racing. It's an indoor kart racing course with gas powered cars.”

2. Healthy Hawaiian/Asian Food

Ashley genuinely enjoys healthy foods, especially fresh produce and Hawaiian/Asian cuisine. “I try to eat really healthy,” she told Surfer.com. “I'm not really a fan of junk food or anything super processed. I eat Sambazon Acai all the time. It's a great pre-surf meal. One of my favorite places to eat is Captain Mauris in San Clemente. They have really great fresh squeezed juices and salads. I also love Hapa J's as well. They have great Hawaiian/Asian inspired food and a fun atmosphere.”

3. Bikinis, Not Wetsuits

Ashley will always choose a bikini over a wetsuit. “The more fitness I do, the more energy I feel. I love going to group workouts with friends,” she told The Purist Online. “I’ve done my share of Barry’s Bootcamp and kickboxing. I also love hiking or biking. The more fitness I do, the more energy I feel. I like to surf in warmer water. When I’m in a wetsuit, I know I’m on the wrong beach.

4. Twerking Warm Ups

Ashley is infamous for her cheeky twerking warm ups before hitting the surf. “I definitely like to zone out and get excited by making a great playlist and blasting my headphones,” she told Guest of a Guest. “I try not to talk to anyone and focus. I like to do jumping jacks, stretches, and get loosened up for the events, and I'm known to get lost and dance a little!”

5. Role Model For Next Generation

Ashley didn’t have many role models growing up—but she wants that to change. "I want to be out there and show you can be a strong, fearless, independent athlete and be a woman," she told Refinery29. "Growing up, it wasn’t a cool thing to be a female athlete or a female surfer. It taught me to be strong and do what I love.”

Celeb News

Surfer Coco Ho in Two-Piece Workout Gear Says "J’adore Hossegor"

Ho shares her approach to fitness, wellness, and staying competition-ready.

Coco Ho
Coco Ho/Instagram
FACT CHECKED BY Alberto Plaza
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Coco Ho, a professional surfer and winner of several prestigious titles, including the World Qualifying Championship and ASP Pro Junior Champion in 2011, embodies the balance of strength, technique, and wellness. As the younger version of Anne Marie in Blue Crush, Ho’s surfing prowess and commitment to health have continued to inspire fans worldwide. Recently, she shared vacation highlights on Instagram featuring her surfing, biking, and dining out, captioned “J’adore Hossegor.” Here’s how Coco stays fit, focused, and ready to ride the waves.


1. She Does A Jiu Jitsu-Esque Workout

Coco HoCoco Ho/Instagram

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Ho shared one of her favorite workouts in an interview with ESPN. “I don't do as much stuff in the gym or with a personal trainer anymore. My favorite training over the last two years is a jiujitsu workout called Ginastica Natural -- ‘natural gymnastics.’ It's all bodywork, and it's all about hip mobility and glutes and being more adaptive to falling or landing weird -- perfect for surfers.”

2. She Does Breathwork

Ho tells ESPN that a big part of her wellness routine and surfing process is breathwork. “A huge part of Ginastica Natural is breathing. It's one of the biggest things I've learned through this new training. It's all about focusing on the control of your exhale instead of the inhale -- because you will always naturally inhale. After a wave, it helps with my paddles back out. When you're in the proper breath, your paddling will be in good form. The breath controls so much of the mind, so if your breath is at ease, your mind is at ease. It's become natural for me now.”

3. She Does Functional Training

Ho shared some of her wellness secrets with Thorne. “I try to start each day with some functional movements,” she says. “Which are perfect because they are a nice stretch and a good way to turn on your muscles for the day. Most of my workouts are considered functional training, usually nothing more than 30-pound kettle bells and a lot of focus on core strength, speed, agility, and flexibility.”

4. She Eats Healthy

Ho makes sure to eat a healthy diet. She talked about her secrets for doing so in her Thorne interview. “Because we travel so much, options per country always change. If I’m surfing right away when I wake up, then breakfast is usually pretty light – I love fruit and it’s usually always available in the tropical places I’m in. I don’t eat much red meat – simply by choice so I try to make sure I get the nutrients I might lack from avoiding certain foods.”

5. She Takes Supplements

Ho revealed to Thorne that she takes a lot of supplements. “I’ve learned what supplements help my energy and focus, my hydration levels, and my muscle replenishment. Truly the full package. When taking supplements, it’s so easy to not know everything you’re ingesting, and Thorne is the highest quality – for everything. I love knowing that. Their quality and wide range of products definitely helped my decision on trusting Thorne.”

Ana Zelu is pictured at an open-air market.
Ana Zelu/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Ana Zelu is a professional model and social media influencer. She is known for her content in nature. Zelu recently shared a post on Instagram of herself on a surfboard in the ocean. She captioned it, “Yesterday was such a fun shoot, I just had to share these with you 🤍 🛥️But picture number #4?? That photobomb totally got me 😂 Which picture is your favorite ?🌊”

She Swims

As you can see from her post, Zelu likes to swim. The Mayo Clinic states that swimming has a lot of benefits. “Swimming is often touted as a great workout for all ages, offering benefits not only for the body, but also for the mind. As a form of exercise, swimming keeps your heart rate up and builds muscle strength. It also can be a great form of stress relief.”

She Doesn't Compare Herself to Others

Zelu shares a lot of her thoughts on Instagram. In this post, she talked about no longer comparing herself to others. “Dear Diary 💭📝, Today’s contemplation led me to a profound understanding of the detrimental impact comparison has on our lives. It’s like a silent intruder, subtly creeping into our thoughts and poisoning our perception of ourselves and others. It’s a universal struggle, one that weighs heavily on the hearts of many. I’ve come to realize that comparison is the ultimate thief of joy. It robs us of our ability to appreciate our own journey and achievements, as we constantly measure ourselves against an idealized version of others. I’ve resolved to break free from its grasp. We should choose to celebrate our own unique path, recognizing that each step forward is a triumph in itself. Rather than fixating on external benchmarks set by others, I’m focusing on personal growth and development. Whether it’s through learning new skills, cultivating gratitude, or simply practicing self-compassion, every effort counts.”

She Hikes

Zelu is seen on a hike in the previous Instagram post. Harvard Health states that hiking is very beneficial. “Like brisk walking, hiking is a good way to improve your cardiovascular fitness, particularly if your route includes some hills, which will force your heart to work harder. Taking a hike on the slightly uneven surface of a trail also provides a natural way to engage the core muscles in your torso and to hone your balance skills.”

She’s Resilient

Resilience is another important thing to Zelu. She talked about this in the caption of this Instagram post. “Dear Diary 💭📝, I witnessed something truly remarkable that touched my heart deeply. It’s amazing how people can go through the toughest storms in life and yet remain gentle, patient, and kind. I saw someone who faced challenges that would break most people, yet they chose to respond with grace and humility. Their ability to stay calm and compassionate in the face of adversity is nothing short of admirable. It made me realize the beauty of resilience – the strength to keep going even when life throws its hardest punches. These individuals not only endure the storms but also emerge from them with a spirit that shines brighter than before. Their example reminds me of the power of kindness and the importance of staying true to oneself, even in the darkest of times. It’s a reminder that even in the midst of chaos, there is beauty to be found 💕🫶”

She’s Accepted Herself

Zelu talked about the importance of acceptance in this Instagram post’s caption. “Dear Diary 💭📝, Today has been a rollercoaster of emotions, but amidst it all, I feel like I’ve taken a step closer to the right direction. Letting go of the past is like shedding a heavy coat I’ve been carrying for far too long. It’s not easy to release the memories, the pain, the regrets, but today, I made a choice to loosen the grip they had on me. It’s like taking a deep breath after being underwater for too long—refreshing and liberating. Forgiving myself has been a journey filled with tears and moments of self-doubt. But today, I finally understood that I deserve the same forgiveness and understanding I give to others. It’s like giving myself a warm hug, wrapping myself in kindness and acceptance.”

Beauty

Ludovica Pagani Swears By These 5 Habits

Here’s how she stays in shape.

Ludovica Pagani at the "Maldoror" red carpet during the 81st Venice International Film Festival
Ernesto Ruscio/Getty Images
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Italian influencer and TV host Ludovica Pagani isn’t just known for her stunning looks—she’s also admired for her dedication to fitness and healthy living. Whether she’s sharing workout routines or showing off nutritious meals on Instagram, Pagani’s followers can’t get enough of her beach-ready physique. But how does she maintain such an enviable figure? It turns out, Pagani has a few go-to habits that keep her in top shape year-round. From her favorite workouts to her clean eating choices, here are the five habits Ludovica Pagani swears by for her beach body.

She Does Pilates

Ludovica Pagani poses in a bikini

Ludovica Pagani/Instagram

Pagani likes to do Pilates to keep herself in shape. She is seen doing exercises on a reformer in this Instagram video. According to The Cleveland Clinic, Pilates has a lot of benefits. “There’s quite a bit of stretching in Pilates — which translates to improved flexibility. In addition to expanding the range of activities you can do, flexibility may protect you from injury, help your muscles relax and help you retain both mobility and range of motion as you get older.”

She Likes Sweet Potatoes

Ludovica Pagani arrives to a premiere

Vincenzo Lombardo/Getty Images

Pagani makes sure to eat healthy. In the previous Instagram video, she is seen cutting up sweet potatoes. Reid Health states that they are very healthy. “Eating potassium-rich sweet potatoes helps promote a healthy heart. Higher potassium intake allows you to excrete more sodium lower your blood pressure and reduce your risk for heart disease according to the American Heart Association.”

She Does Squats

Ludovica Pagani doing squats

Ludovica Pagani/Instagram

Pagani shared this video on Instagram of herself in the gym. In it, she is seen doing regular squats and split squats with a weight. Piedmont says that squats are very beneficial. “Whether you’re hoping to tone your muscles, strengthen your core or just improve overall health, squats are one of the best exercises you can do.”

She Strength Trains

Ludovica Pagani waves to fans as she arrives in Venice for the Venice Film Festival

Jacopo Raule/FilmMagic

In the previous Instagram video, Pagani is seen doing a lot of strength training exercises. Strength training has a lot of benefits. The Mayo Clinic states, “Strength training may enhance your quality of life and improve your ability to do everyday activities. Strength training can also protect your joints from injury. Building muscle also can contribute to better balance and may reduce your risk of falls. This can help you maintain independence as you age.”

She Boxes

Ludovica Pagani is fit in boxing gear

Ludovica Pagani/Instagram

Pagani likes to box to keep herself in shape. She shared these photos on Instagram of herself with boxing gloves. Boxing is an aerobic exercise, which means it has a lot of benefits. Harvard Health states, “Aerobic exercise gets your heart pumping and helps lower the risk of high blood pressure, heart disease, stroke, and diabetes. It can strengthen bones and muscles, burn more calories, and lift mood. Aerobics can also boost your endurance, which helps you climb a flight of stairs or walk farther.”

Fitness

Mica Viciconte Gets "a Little Sun"

Here’s how she stays in shape.

Mica Viciconte
Mica Viciconte/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Mica Viciconte is a TV personality. She is known for participating in Combate Argentina. A few weeks ago, Viciconte took a beach vacation in Mexico. She shared some highlights of her trip on Instagram. In them, Viciconte posed in different swimsuits. She captioned the post, “A bit of ☀️ over here 👈”

She's Consistent

Viciconte makes sure to stay consistent with her wellness routine. She talked about this in the caption of this workout video on Instagram. “Eating well and exercising regularly helps you maintain your weight and reduce your risk of disease. Regular exercise and a healthy diet can bring many benefits, including more energy, happiness, health, and even a longer life. It's something we all know but we always make excuses for. So hopefully you can start moving your body little by little and eat a little better and obviously enjoy something delicious on the weekends 😋.”

She Does Squats

Mica Viciconte does squats

Mica Viciconte/Instagram

In the previous Instagram video, Viciconte is seen doing squats. Allina Health reports that squats are very beneficial to do. “The squat is one of the all-around best exercises to do for your lower body. It strengthens and tones muscles in your thighs, butt and calves and improves posture, balance, flexibility and inner core strength. Squatting also improves bone mineral density to keep your bones strong. Include squats in your exercise routine two to three days a week to reap the benefits from this dynamite move.”

She Does Hip Thrusts

Mica Viciconte does hip thrusts

Mica Viciconte/Instagram

Viciconte is also seen doing hip thrusts in her Instagram video. Gymless states that the exercise has a lot of health benefits. “Hip thrusts, as a compound movement, aid in increasing lower body strength and power, enhancing athletic abilities such as running, jumping, and powerlifting. By strengthening the posterior chain muscles, you can enhance your posture and lower the risk of back pain and muscle strain. Strong glutes and hamstrings contribute to hip and knee stability, minimizing injury risks in sports and daily life.”

She Uses A Stationary Bike

Mica Viciconte uses a stationary bike

Mica Viciconte/Instagram

Viciconte is seen using a stationary bike in the previous Instagram video. Doing this can help strengthen your muscles. Penn State PRO Wellness explained, “Riding a stationary bike can help build strength in your legs and lower body, especially if you use a higher resistance. The pedaling action can help strengthen your calves, hamstrings, and quadriceps. Additionally, it can work the muscles in your core, back, and glutes. If you use a bicycle with handles, you’ll also be able to work your upper body muscles, including your biceps, triceps, and shoulders.”

She Runs

Viciconte shared this Instagram video of herself working out. In it, she is seen doing running exercises. Viciconte captioned it, “When we exercise, our body releases endorphin, a natural substance produced by the brain during and after physical activity. The release of endorphin, also known as the 'joy hormone', helps you relax, reduces stress, anxiety and improves your mood. I always say that it's never too late to start moving, so you know that tomorrow you have no excuse 💪🏻”