Sloane Stephens in Workout Gear Says "Spring Into It"

Sloane Stephens is making a racquet on social media – in her workout gear. In a new post the tennis star shows off her strong arms in a sleeveless top and tennis skirt. “Spring into it 🌸🌼🌺,” she captioned the post. How does the athlete approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. Fiber

Sloane doesn't have a lot of "rules" or restrictions when it comes to eating. "The main thing is that I try to eat a lot of roughage," she told Well + Good about the importance of fiber. "When I was a kid, I didn't like salads, but as I've gotten older I try to have something green with every meal."

2. Hydration

Sloane makes sure to hydrate, drinking plenty of water prior to hitting the court.

3. Here Is What She Eats in a Day

Sloane starts the day with Greek yogurt. "I'll put some fruit, granola, and honey on top to make it a little fancy," she says. She might also have plain oatmeal with raisins. For lunch, sometimes she'll make a quick protein packed smoothie. "I'll make a smoothie with oat milk, peanut butter, honey, and vanilla protein powder," she says. "It's so delicious that it seriously tastes like dessert." Or she might cook homemade salmon and a salad. "I cook my salmon with lots of lemon juice and add plenty of avocado [to the salad]," she says. "I probably eat that for lunch three to four times a week. Living in Florida, I'm lucky to be able to get fresh fish really easily." Dinner might be a big Greek-style salad with lamb chops or chicken and veggies. "I'm a picky eater, so I keep it pretty basic," she says.

4. Hours of Exercise

Sloane Stephens/Instagram

When she's prepping for tournaments, she’ll start training around 8 a.m, playing two hours before lunch. She then will play from 1:00 to 2:30, and then hit the gym for conditioning from 3:00 to 4:00, doing treadmill and bike sprints along with dynamic movement and loading and transferring power. "These movements directly correlate to tennis and best positioning myself on the court to hit the most powerful shot and run down balls," she tells Women’s Health.

5. Off-Season Training

During the off-season, she also trains “so I'm making sure I'm not gaining weight, I'm not eating crazy, things like that—just monitoring,” she told Women’s Health. She does training blocks so she’s not “rusty” when competition resumes. “So that when I start playing tennis, I'm not, like, literally dying,” she says. She does a lot of pure cardio — sprints, intervals, and steady state — and strength training. "The strength work is all focused on dynamic movement and incorporates a lot of bodyweight [moves] and resistance bands," she says.

Karolina Pliskova is a successful tennis player who even has her own tennis academy. Pliskova recently appeared in an Instagram advertisement for the academy. In it, she is seen on the court. The academy captioned the post, “@karolinapliskova in a full swing at Pliskova Tennis Academy 💣☄️🔥💥Do you also want to achieve excellence? Join us on court!” How does she stay so fit? Read on to see 5 ways Karolina Pliskova stays in shape and the photos that prove they work.

1. She Plays Tennis

Pliskova plays tennis to keep herself in shape. Better Health reports that the sport has a lot of benefits. “Tennis can be a great workout and lots of fun. Playing tennis has many health benefits including: increasing aerobic capacities, lowering resting heart rate and blood pressure, improving metabolic function, increasing bone density, lowering body fat.”

2. She Strength Trains

Pliskova shares a lot of her favorite workouts on Instagram. She does a lot of strength training. In this video, she is seen using weights and dragging a cart. The Mayo Clinic reports, “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.”

3. She Does Squats

Karolina Pliskova/Instagram

Pliskova likes to do squats. In the previous video, she is seen doing them at two gym machines. Allina Health states that squats are very effective. “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.”

4. She Runs

Pliskova does a lot of running on the court. She also runs on the treadmill in her previous Instagram video. Pliskova is also seen doing running drills in this video. She captioned the post, “Loved my stay here,thanks for all the hours of work💪❣️ @equeliteferrero @albertolledoquiles @ma.trainsmarter @bigsascha.”

5. She Hikes

Pliskova enjoys hiking. She shared these photos on Instagram of herself hiking in La Concha. Piedmont reports that hiking has a lot of benefits. “Hiking can help you manage your weight. It is a joint-friendly form of exercise that can keep arthritis sufferers more limber and mobile. Being outside in the sunshine provides the body with vitamin D.”

Simona Halep is a highly successful tennis player who recently returned to competition after a break. She shared highlights of her comeback match on Instagram, captioning it, “Words cannot describe the feeling of being out there on court competing - and winning my first match after such a long period - in the sport I love. Thank you for all your support and your love, it means the world to me ❤️.”

1. She Plays Tennis

Tennis is one of the ways Halep stays in shape. The Columbia Association states that the sport has a lot of benefits. “Tennis is an excellent full-body workout that releases feel-good endorphins to help you relax and relieve tension. Its low-impact nature also means your joints and bones will thank you. Because tennis includes short bursts of activity, it offers the same conditioning benefits of interval training, which has an unparalleled positive effect on the heart and lungs, slashing your risk of heart disease by 56% (!). Just an hour of play burns between 400 to 600 calories.”

2. She Works Out At Home

Halep shared her wellness secrets in an interview with Tennis World USA. She says that she does a lot of at-home workouts. She also says that she makes sure to work her entire body. In the house, I do push-ups, crunches, back exercises – because I have spinal problems, herniated discs – squats, lunges… exactly what I did when I was a child.”

3. She Runs

Another thing that Halep does to stay in shape is going for runs. She opened up about her running routine in her interview with Tennis World USA. “I run around 20-25 minutes, but progressively, I want to run for an hour in one go,” Halep explained. “I don’t usually run too much, but this is the only way I can keep my fitness up.”

4. She Gets Enough Sleep

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Halep says to Tennis World USA that getting enough sleep is important to her. “I sleep pretty much, something I couldn’t do in the past because I’ve always had a schedule. I admit that I go to bed a little later, around 11-12 PM, but I sleep until 10, 10:30. In the past, I wasn’t sleeping past 8:30-9, but not because I couldn’t. Mentally, knowing that I had a program for the day, I was waking up without an alarm. Now, I can sleep relaxed because I know that I make my own schedule.”

5. She Does Planks

Halep shared some of her favorite workouts in this Instagram video. In it, she is seen doing planks. These are very beneficial. The Cleveland Clinic states, “Plank exercises work your core muscles, which are located between your pelvic floor and diaphragm. The area is also known as your trunk. These muscles support your movements and stabilize the spine.”

Yulia Putintseva is an extremely successful tennis player. She has competed in the US and French Opens, and has won two titles on the WTA Tour. In March, she shared some photos and a video on Instagram of herself on the court, captioning it, “Until next year.” In April, Putintseva shared a photo of herself on the court in Spain. She captioned the photo, “Hello.” How does she stay so fit? Read on to see 5 ways Yulia Putintseva stays in shape and the photos that prove they work.

1. She Plays Tennis

Tennis is the main way Putintseva keeps fit. Lee Health states that the sport has a lot of benefits. “Tennis utilizes upper, core, and lower body muscles – but it’s also one of the best cardiovascular and aerobic exercises you can do. Playing a few sets increases oxygen flow, circulation, and helps you fight back heart disease. That kind of physical workout also decreases lipids, which helps lower cholesterol.”

2. She’s Driven

Putintseva talked about her career in an interview with The New York Times. She says that she is very driven to do well. “I’ve always had this fire inside, and I always wanted to be a part of the great players. I want to be one of them, so I just keep on working. Even though sometimes I’m losing, sometimes I’m winning, I just keep on working.”

3. She’s Handling The Pressure

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In her New York Times interview, Putintseva talked about how she handles the pressure of playing professionally. “I think I’ve started to do better now handling — not the pressure, but when the things are not going in the right direction,” she said. “Just to keep doing your thing, keep focusing, keep trying, keep believing and keep working.”

4. She Hikes

Putintseva likes to go on hikes to stay in shape. She shares a lot of hiking posts on Instagram. She shared these photos and one video of herself hiking on the Hoover Dam. Putintseva captioned the post, “Exploring the world.” She also shared these photos and video of herself hiking in the Grand Canyon.

5. She Swims

Putintseva likes to swim to keep herself in shape. She shared this photo on Instagram of herself wading in a pool. Putintseva captioned the post, “Good news! Today is summer, tomorrow is summer, in a month it is also summer! And even in a year it's summer.” The Cleveland Clinic states that swimming has a lot of benefits. “According to the U.S. Centers for Disease Control and Prevention (CDC), a 154-pound person who swims slow freestyle laps for 30 minutes burns 255 calories. But that amount varies depending on your weight, speed and stroke.”

Angelique Kerber is a successful tennis player. She is currently playing at the Boutique Tennis Experience. Kerber shared a set of photos on Instagram of herself on the court. She captioned the post, “Happy to be back in my ‘home office’ @badhomburgopen 🤗 🎾 So nice to see everyone again and proud of my team that has worked so hard to make it a #BoutiqueTennisExperience.” How does she stay so fit? Read on to see 5 ways Angelique Kerber stays in shape and the photos that prove they work.

1. She Plays Tennis

Kerber enjoys a lot of health benefits from tennis. The Columbia Association states, “Whatever your age or level of athleticism, tennis is an excellent full-body workout that releases feel-good endorphins to help you relax and relieve tension. Its low-impact nature also means your joints and bones will thank you. Because tennis includes short bursts of activity, it offers the same conditioning benefits of interval training, which has an unparalleled positive effect on the heart and lungs, slashing your risk of heart disease by 56% (!). Just an hour of play burns between 400 to 600 calories.”

2. She Runs

Kerber shares a lot of her workouts on Instagram. One thing she likes to do is go on runs. This helps her with running on a tennis court. She shared this photo on Instagram of herself going for a run. Valley Oaks states that running is a great workout. “Running has a wide variety of health benefits like improving blood pressure, building heart muscles, and strengthening bones. Beyond the physical benefits, running is also proven to positively impact your mental health.”

3. She Bikes

Another workout Kerber likes to do is going bike riding. She shared these photos on Instagram of herself riding in the woods and on the streets. Kerber captioned the post, “Mixing up my training routine with a bike ride in nature. In the beginning of my career, endurance training was a huge ‘dislike’ for me. And now these sessions are the ones I (almost) look most forward to. 😅”

4. She Hikes

Kerber spends a lot of time outside. One thing she likes to do is to go for hikes. She shared this photo on Instagram of herself hiking in the mountains. Kerber captioned the post, “Best summer days are spent in nature.” Piedmont states that hiking has a lot of benefits. “Going up and down hills gets the heart pumping, creating a great cardio workout. Like most cardio exercises, hiking helps reduce your risk of heart disease, stroke, high blood pressure, high cholesterol and even some cancers.”

5. She Combines Strength Training & Mobility

Kerber likes to combine workouts. She likes to strength train and do mobility workouts to stay in shape. She talked about this in the caption of this Instagram post. “Good morning 🧘‍♀️🥰 Obviously my training routine has changed quite a bit, but I continue with my mobility & strength workouts. I feel so much better with an active start to the day.”