Expert reveals five simple self-defense moves every woman needs to know to fight off male attackers

Every woman knows what it’s like to look over their shoulder or clutch their purse a little 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 from Georgetown University found that half of American women feel unsafe just because they are women.

Although the vast majority of violent attacks are committed by someone the victim knows, 50,000 American women are raped by a stranger every year, according to research from Arizona State University.

However, martial artist and self-defense expert Joanna Ziobronowicz tries to educate women on moves that can help fend off an attacker.

In her upcoming book She Fights Back, professional trainer Joanna – who has a black belt in Brazilian Jiu Jitsu – shares strategies for recognizing red flags in dangerous situations and defending yourself against an attacker.

Joanna, owner of fitness studio Women’s Self Defense UK, also uses her 20 years of experience as a jiu-jitsu champion to share her best moves to get out of hostile situations.

Her tips come as one in 10 American women who sign up for self-defense classes say they do so because of a previous assault.

“Certain situations can affect our motor skills and judgment, so it’s essential to use common sense 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 for personal safety alarms or sprays that are legal in your area.

“When the threat is imminent and you have no way out, it’s time to push the attacker away or strike,” she writes.

‘These techniques are considered last resort situations and can be very effective if you are faced with an attacker who has locked you in a challenging position from which it is difficult to escape.’

The main body parts that Joanna uses in the movements are your knees, elbows and palms.

For example, knee strikes to the groin are “one of the most powerful techniques you can use when defending yourself against a male attacker.” However, a closed fist also works.

And don’t count your fingers.

“In situations where you are pressed against a wall or on the floor, making it difficult to use regular striking techniques, fingers can be invaluable,” Joanna writes. “They can be used for throat strikes, eye gouges or pressing thumbs into the attacker’s eye sockets, or twisting the ears.”

Here are five of Joanna’s signature moves to escape an attacker.

HOW TO ESCAPE FROM A TIGHT GRIP WITH ONE HAND

This move is intended when an attacker grabs your forearm and wrist with both arms.

Joanna advises taking a step back with your other leg – so if your right hand is pulled, step back with your left leg – to create a side angle towards your attacker.

“Make sure both feet are firmly on the ground, with your heels on the floor, as if you were in a surfing position,” Joanna writes.

Then you break free from the grip using the strength of your arms and fists. Do this by inserting your free hand from the top through the gap between the attacker’s forearms. Bring both hands perpendicular to each other and fold the tips of your fingers together.

Then pull your bottom elbow up to break the attacker’s grip. Once that grip breaks, step back and place your hands in front of your face.

FOOT TO THE GREEN BREAKS A DOUBLE WRIST GRIP

This move is intended when someone grabs both of your wrists with an underhand grip.

First, step back with your dominant leg (i.e. your left leg if you’re left-handed, and to the right if the opposite is true) to widen your stance and prepare for a foot or knee strike. “Always place your striking leg behind you,” she writes.

Then try to touch the attacker’s groin with your foot, bringing your back leg forward. You can also hit with your knee. “If there is more distance between you and the attacker, it may be easier to strike with the foot,” Joanna writes. “It’s easier to hit with the knee from closer.”

‘Although there are other forms of break for this type of wrist grab that do not require thrusting, these can be difficult to perform on a larger 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 generally safer and more effective to opt for groin strikes.’

‘HANGING TREE’ POSE THAT BLOCKS A CHOKE HOLD

In this situation, someone puts their hands on your throat and tries to strangle you.

First, you can relieve some of the tension in the neck by moving your dominant leg back to widen your feet and grabbing the attacker’s wrists while pulling your elbows down.

“Use the attacker’s hands as a pole for extra balance, as if you were hanging from two branches of a tree,” says Joanna.

Then, depending on how much distance there is between you and your attacker, use your back leg to hit him or her in the groin with your knee or your foot.

Then, remove your dominant hand from the attacker’s wrist and use your palm to hit him or her under the chin or nose.

‘Aim for a position with their arms straight, 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 assume a “defensive stance.”

Put as much distance between you and your attacker as possible before running away.

Joanna notes that some steps may need to be repeated before you can effectively break free.

HOW TO ESCAPE FROM AN UNWANTED BEAR HUG

Joanna recommends this move when someone has their arms around your waist and is holding both hands.

First, hang your palms down in front of the attacker’s hips and point your fingers outward. This creates a “strong frame by connecting your elbows to your pelvis,” Joanna writes.

At the same time, move your dominant leg back and push your hips away and back.

Then strike the attacker’s groin with your knee while holding your hands in front of your face or pushing the attacker away.

Joanna notes that you may need to perform the knee strike multiple times.

“Change your leg position and strike with your other leg if the knee strike on your dominant side proves ineffective,” she writes.

ATTACKED FROM BEHIND? PUT A FIST IN THE LIE

This move is intended when an attacker grabs you from behind around the waist, holding both hands.

First, tilt your hips to the side while keeping your feet apart to keep you stable.

Then, make a hand into a fist and strike the attacker’s groin, extending your attacking arm fully behind you.

This should allow you to push the attacker away and protect your face by placing your hands in front of it.

Joanna notes that it may take several attacks before successfully dislodging.

“In addition to the fist strike, consider adding elbow strikes that target the stomach or abdominal area,” she writes.

She Fights Back will be available for Buy onlinePriced at $18.95, it hits stores on July 9 and is published by British imprint Watkins Publishing.