Gym anxiety is real. Shy girl exercises on TikTok can help.

Whether you’ve just joined the gym, been back on the go or popping constantly, you may experience some anxiety. Will people judge your appearance? Will they stare at you or make a rude comment if you stretch incorrectly? And my God, the machine can is being Which louder?

It is also possible for you Exercising if you suffer from asthma or other physical condition. Can your body handle exercise?

Since we live in a culture that places such a great emphasis on appearance and “tightening it”, it is Understandably, many of us suffer from gym anxiety. Sometimes the fear is so strong that you may not feel able to go even when you want to.

Other Take your workout outside Or doing it at home – which is also valid, if they aren’t signs of avoidance (more on that later) – “shy girl exercises” is an option you may have seen on TikTok.

TikTok creators like Fitpie Fitness (@fitpie365) and Stephanie Besna (@stephaniebesna) have created videos showing exercises you can do if you’re feeling self-conscious at the gym. These are usually quieter movements and/or movements that you can do on the wall or even in your bedroom.

for example, This video we wore Weightlifting entails in the back of the room with no noisy machines. And the This is Fitpie Fitness video It shows exercises you can do anywhere without machines or weights. (By the way, TikTok is full of more examples of # O Lord.)

That’s cool and all, but what’s the problem?

Why is a shy girl’s workout so important right now

Anxiety in the gym is real and common, whether you suffer from it or not. statistically At least 50% of Americans Find out working out in front of others is nerve-wracking—but you know, the gym is also hard to avoid because it has so many weights, fitness classes, and machines that many of us can’t afford (or fit in our homes).

You may also experience more anxiety now that we have come to terms with the pandemic. “After the 2020 pandemic shutdown,” he said, “we have all gone through a period of weeks, months, or even years when we haven’t set foot in a gym full of strangers.” Erica Viviana licensed psychiatrist in Texas who specializes in anxiety. “This means that our comfort zone has shrunk to the home gym or small group, and we have to build that comfort zone by expanding it again. We always learn to fear what we avoid — even if we don’t avoid it out of social anxiety or shyness in the first place.”

And that’s not all. As indicated above, fat phobia And the diet culture play a role, too. In addition, we live in a culture that places a high value [on] what bodies look like, so it’s no surprise that gym anxiety spreads,” Said Sidney Tenney, a senior therapist with behavioral health lightly in San Diego, California.

Being aware of these causes and being aware of your anxiety and not being ashamed of it is critical to your mental and physical health. “Having self-insight to determine that you need the moves of a ‘shy girl’ is very helpful,” he said Rachel TrottaAnd the Certified Personal Trainer and Fitness Specialist. “When it comes to the benefits of exercise, consistency is everything – so any strategy that helps you to be more consistent will allow you to reap more benefits from the movement.”

Even if you don’t suffer from total anxiety at the gym, you may feel uncomfortable around certain machines or exercises – which shy girl exercises can help.

“Not everyone thinks it’s a ‘shy girl’ workout, but I often make adjustments to my clients’ strength training programs because they feel awkward doing some moves in the gym,” Trotta said. (Common culprits are hip and gluteal presses, as well as occasional jumping and gym equipment.)

There are plenty of exercises you can do in a quiet corner of the gym.

Andrea Gestvang via Getty Images

There are plenty of exercises you can do in a quiet corner of the gym.

Examples of exercises for those of us with gym anxiety

Need shy girl workout ideas? For cardio, this may feel like finding the treadmill against the back wall or even walking outside.

For strength training, the following exercises don’t entail awkward posture or require great balance, according to Heather Perren, senior coach at LAGREE FITNESS.

  1. Get a set of hand weights.

  2. Stand with your feet wide apart, then sit in a small squat position by sending your tailbone back, knees bent and your torso slightly forward.

  3. With your elbows hugging your ribs, start with your palms.

  4. Slowly extend the triceps to the soft elbow and return to the starting position. (Aim for eight to 10 seconds in each direction while you feel your heart energize.)

  5. Keep your elbows elevated, your shoulders relaxed, and your collarbones wide.

  6. Try doing these stretches for a minute.

  1. Attach a resistance band to the door.

  2. Turn to face one side of the room, and grab the handle with both hands in the middle of your chest.

  3. Keep your knees gently bent and your torso straight with your shoulders stacked above your hips.

  4. Rotate away from the door toward the back of your space, without moving your hips.

  5. Slowly return your torso to the starting position.

  6. Keep your hands away from your chest and keep your elbows raised.

  7. Keep constant tension in your heart for the duration.

  8. Aim to perform for one minute on each side.

For the butt and back muscles:

  1. Attach two resistance strips to a door holder installed at the bottom of the door.

  2. Grasp both handles and start standing in a separate position.

  3. As you bend down, bend your knees into a 90-degree bent, and at the same time, pull the handles toward you, rowing at your sides on the way down.

  4. As you slowly come back up, your arms are slowly released at the same slow pace as your legs.

  5. Avoid taking a break from above (translation: knees or elbows not locked).

  6. Aim for two minutes.

Are shy girl exercises a form of avoidance?

If you’ve experienced anxiety in other areas of your life, you know that making changes to keep your anxiety at bay can be a form of avoidance. to avoid It is the practice of staying away from a place, activity, thing, etc. because you are concerned about it or what could happen as a result. Although it can be associated and understandable, it usually exacerbates our anxiety the more we do it.

“We, as wise and sophisticated creatures, realize that we can avoid this discomfort by fleeing, procrastinating, sedating, etc.,” explained Tenney. “Although this reduces our anxiety – albeit temporarily – we also communicate with our brain and body that the thing being avoided is actually a threat to our safety… We find ourselves caught in a cycle of anxiety/avoidance.”

Not sure if you are coping or avoiding? Ask yourself these questions:

  1. Am I making a deliberate choice to do this, not because I’m on autopilot?
  2. Am I doing a shy girl workout as an option, not because I feel like I can’t exercise otherwise?
  3. Am I working to deal with my anxiety?

If you answered “yes” to these questions, you are probably coping adaptively, not avoiding them, according to Linda PagetShe is a licensed psychiatrist in California, New York, Virginia, and Washington who helps women repair their relationships with their bodies, eating, and movement.

“It’s also important to ask yourself if it’s interfering with your life,” she added. “If it doesn’t cause you any distress or inconvenience, or interfere with your relationships, that probably should be fine.” Otherwise, she recommended seeing a therapist to help you overcome anxiety so you can live a more fulfilling and peaceful life.

And if you’re struggling, that’s okay. you are a human. What matters is where you go next. Encourage mindfulness, self-compassion, deep breathing, talking to a loved one, breaking tasks down into smaller parts, and sticking to your values ​​as great next steps.

This may sound like talking to yourself the way you talk to a friend, inhaling four times and exhaling four times, bringing a friend with you, starting with the device you feel comfortable with, Do a little at a timeAnd do not force yourself to exercise if it is not of your value.

Self-compassion and patience are critical in overcoming gym anxiety.

Edwin Tan via Getty Images

Self-compassion and patience are critical in overcoming gym anxiety.

Other Tips for Dealing with Gym Anxiety

Gym anxiety, while annoying, is normal. It’s also a feeling you can handle. Here are some tips from therapists that can help:

Reframe your thoughts to be more helpful (with self-compassion)

Vivyan encourages modifying your point of view. For example, she said, instead of thinking, “Everyone is looking at me and thinking I look stupid!” Instead try telling yourself something more helpful and honest, such as, “I may not know what to do, but I give it my all!” Make sure it looks real to you too, or else it won’t be useful.

This skill can be used for other ideas as well. If you are worried that people will judge your body, you can remind yourself that “other people’s thoughts are none of your business, and that if someone has negative judgments about your body, that comes from a place of ability and/or health and/or obesity phobia,” Paget said. , and not as a valid comment on your value.”

This will take time and practice, which can be frustrating, but you’ll get there. “Practice self-compassion,” Paget added. “It’s hard to be anxious. You’re doing your best, and you’re not a bad person.”

She also said that you can pair deep breathing with a helpful thought. For example, if your heart rate is rising, remind yourself, “It’s just my body’s response to exercise; it’s safe and it will pass.”

Also, encourage Paget to take another step each time you work to confront your fear. “For example, maybe you go to the gym and just sit in the sauna or walk really slowly on the treadmill, just to let your body get used to being in the gym,” she said.

However, I made it clear that time is an important factor. “It sometimes takes up to 40 minutes of doing something scary – but objectively safe – for your body to realize it’s okay and for the anxiety response to dissipate,” she explained. That’s why it’s important to challenge yourself in actionable, somewhat lengthy ways.

Confronting those nerves in the gym is tough, we hear you. But remember: you an act You have the tools and skills that can make it less stressful — and maybe even fun.

Leave a Comment