Your daily adult tube feed all in one place!
Expert reveals five simple self-defense moves every woman needs to know to fight off male attackers
She Fights Back is due out July 9 from Watkins Publishing
Every woman knows what it's like to look over their shoulder or clutch their purse a bit tighter because they see a strange person walking behind them at night.
And, unfortunately, far too many women know what it's like to feel unsafe on the street or even in their own home.
Research out of Georgetown University has found that half of American women feel unsafe simply for being women.
Although the vast majority of violent attacks are perpetrated by someone the victim knows, 50,000 US women are raped by a stranger every year, according to research from Arizona State University.
However, martial artist and self-defense expert Joanna Ziobronowicz is trying to empower women with knowledge of movements that can help fend off an attacker.
In her upcoming book She Fights Back, professional trainer Joanna - who holds a Black Belt in Brazilian Jiu Jitsu - shares strategies for spotting red flags in dangerous situations and defending yourself against an attacker.
Joanna, owner of fitness workshop firm, Women's Self Defense UK, also uses her 20 years' experience as a Jiu-Jitsu champion to share her top moves to get out of hostile situations.
Her tips come as one in 10 American women who enroll in self-defence classes say they do so because of a previous assault.
Author Joanna Ziobronowicz uses her 20 years of experience to devise a series of key moves to be used 'as a last resort'
'Certain situations can impair our motor skills and judgment, so it is therefore essential to use common-sense measures when things get physical,' Joanna writes.
Before practicing any move, she recommends checking your local laws on what counts as acceptable self-defense and looking into personal safety alarms or sprays that are legal in your area.
'When the threat is imminent and you have no exit routes, it's time to push the attacker away or strike,' she writes.
'These techniques are considered last-resort situations and can be highly effective when dealing with an attacker who has confined you to a challenging position from which it is difficult to escape.'
Key body parts Joanna mentions using in the moves are your knees, elbows, and palms.
Knee strikes to the groin, for example, are 'one of the most potent techniques you can use when defending yourself against a male attacker.' However, a closed fist works too.
And don't count out your fingers.
'In situations where you are pinned against a wall or on the floor, making it difficult to use common striking techniques, fingers can be invaluable,' Joanna writes. 'They can be used for throat attacks, eye gouging or pressing thumbs into the attacker's eye sockets, or twisting the ears.'
Here are five of Joanna's signature moves for escaping an attacker.
HOW TO ESCAPE A TIGHT ONE-HAND GRIP
Joanna designed this technique for when an attacker grabs your arm (graphics courtesy of Sneha Alexander)
This move is meant for when an attacker grabs your forearm and wrist with both of their arms.
Joanna advises taking a step back with your opposite leg - so if your right hand is being pulled, step back with your left leg - to create a side angle to your attacker.
'Make sure both of your feet are steady on the ground, with heels planted on the floor, resembling a surf stance,' Joanna writes.
Next, you break free from the grip using the strength of your arms and fists. Do this by bringing your free hand through the gap between the attacker's forearms from the top. Bring both hands together perpendicularly, folding the tops of your fingers together.
Then pull your bottom elbow up to break the attacker's grip. Once that grip breaks, move back and put your hands in front of your face.
FOOT TO THE GROIN BREAKS A DOUBLE WRIST GRAB
'In a threatening context, where hitting is a reasonable use of force, it is usually safer and more effective to opt for groin strikes,' Joanna writes
This move is designed for when someone is grabbing hold of both your wrists using an underhand grip.
First, step your dominant leg (so your left leg if you're left handed, and right if the opposite is true) back to widen your stance and prepare for a foot or knee strike. 'Always position your striking leg behind you,' she writes.
Next, aim to hit the attacker's groin with your foot, bringing your back leg toward the front. You can also strike with your knee. 'If there is more distance between you and the attacker, it may be easier to hit with the foot,' Joanna writes. 'From a closer range, it will be easier to hit with the knee.'
'While there are other forms of break for this type of wrist grab which do not involve strikes, they may be difficult to perform on a bigger person, and can put you in a vulnerable and unstable position,' Joanna continues.
'In a threatening context, where hitting is a reasonable use of force, it is usually safer and more effective to opt for groin strikes.'
'HANGING TREE' POSE THAT BLOCKS A CHOKE HOLD
Joanna notes that some steps may need to be repeated before you can break free effectively. Step 2 and 3 can be 'performed in any sequence,' and you can start with a palm strike if you are not fully being choked in the beginning
In this situation, someone is putting their hands on your throat and trying to choke you.
First, you can allevitate some of the tension in the neck by stepping your dominant leg back to widen your feet and gripping the attacker's wrists while pulling your elbows down.
'Use the attacker's hands as posts for added balance, as if you were hanging onto two branches of a tree,' Joanna says.
Next, depending on how much distance there is between you and your attacker, use your back leg to either hit them in the groin with your knee or with your foot.
Then, slip your dominant hand out from the attacker's wrist and use your palm to hit them beneath either their chin or nose.
'Aim for a straight-arm position, to create torque on their spine, forcing them backward.'
Then, push the person away with your hands or extend your arms in front of you to establish a 'defensive stance.'
Create as much distance as you can between you and your attacker before running away.
Joanna notes that some steps may need to be repeated before you can break free effectively.
HOW TO ESCAPE FROM AN UNWANTED BEAR HUG
After executing this move, Joanna recommends backing up to a safe distance before running away
Joanna recommends this move if someone has clasped their arms around your waist and is pinning both of your hands down.
First, hang your palms down in front of the attacker's hips, pointing your fingers outward. This creates a 'strong frame by connecting your elbows to your pelvis,' Joanna writes.
At the same time, step your dominant leg back and push your hips away and toward the back.
Next, strike the attacker's groin with your knee while putting your hands in front of your face or pushing the attacker away.
Joanna notes that you may need to perform the knee strike more than once.
'Switch your leg positioning and strike with your other leg if the knee strike on your dominant side proves ineffective,' she writes.
ATTACKED FROM BEHIND? DO A FIST TO THE GROIN
Joanna notes that it may take multiple strikes before successfully breaking free from this type of grasp
This move is designed for when an attacker is grabbing you around the waist from the back, keeping both of your hands pinned down.
Firstly, tilt your hips to the side while keeping your feet apart so you remain steady.
Next, make one hand into a fist and strike the attacker's groin, fully extending your attacking arm behind you.
This should allow you to push the attacker away and protect your face by placing hands in front of it.
Joanna notes that it may take multiple strikes before successfully breaking free.
'Along with the fist strike, think about adding elbow strikes directed at the abdomen or belly region,' she writes.
She Fights Back will be available for purchase online, priced $18.95, and in stores on July 9 and is published by UK imprint Watkins Publishing.