How to get a toned butt for summer!

 


Hi everyone! Today I want to share you my latest workout tip to get a toned and stronger butt. Last year everyone was doing squats to get a toned butt. But maybe you noticed that your legs are getting big too. That is not what everyone wants so there is an other way to do this. I really like this exercise because it's not that hard to do and the results are great. You can also do  this just at home. So let's get ready for summer!

Hip-Lift Progression

How to do this:

• Lie on your back with your arms at your sides with your knees bent and your feet on the floor.
• Lift your hips toward the ceiling. Hold for 1 count, and then lower back down.
• Repeat the lifts for 1 minute, squeezing your glutes and hamstrings at the top of the range of motion.
• Keeping your hips up, place your foot back on the floor and then lower your hips.
• Repeat this exercise for 30 seconds; switch sides and do the move for another 30 seconds on the other leg.

Here is a video about this exercise:

 

Have fun doing this exercise and good luck!

Much Love, Half 'n Half.

NEW VIDEOS!

Hi guys! We made some new videos, we really love to make videos together and we hope you can get inspired by us. We are glad to have so many viewers and subscribers. If you want to do a sub4sub just comment or if you want us to check out your channel.

Best friend tag:

Q&A by Fabienne

Would you rather tag..

Collective Haul by Fabienne

www.youtube.com/c/angelaoosterwijk
www.youtube.com/c/fabiennedumasy

Workout time!

Want to do a quick workout? I have one for you, good luck!

50 jumping jacks

40 crunches 

40 squats

40 leg lifts 

30 jumping jacks 

20 bicycle crunches 

20 squats 

30 leg lifts 

Run 10 min 

Why Lemon oil and Lime oil is good for you!

 
Lemon Oil helps with:

• Acne.
• Low blood pressure.
• Anxiety.
• Sore throats.
• UTI.
• Sinus problems.
• Rheumatism.
• Vericose Veins.
• Gout.
• Bloating.
• Digestive Problems.
• Fatigue.
• Gallstones.
• Kidney stones. 

 Did you know it takes 3,000 lemons to produce one kilo of oil? It's also delicious in water and good for your skin too. It's very refreshing and it's a powerful antioxidant.

 Lime Oil helps with:

• Asthma.
• Fever.
• Bacterial infections.
• Blood pressure.
• Anxiety.
• Water & air purifier.
• Strengthens nails.
• Insect bite recovery.
• Lymphatic cleanser.
• Natural decongestant.
• Lethargy.

 Lime oil also increases hunger and appetite. It reduces pain in the muscles and very good to know, if you're working out sometimes: Lime oil also helps to restore your energy.

Nike workout outfit!

Working out and want to look good too? Nike has some great workout clothes. Here is some inspiration for a good outfit in the gym, or just at home! You can shop these items on www.nike.com

Bag: Nike performance varistiy black/atomic pink € 39,95
Top: Nike performance pro classic sport bra carbon heather/black € 29,95
Sport legging: Nike sportswear legasee legging/black/volt/black € 34,95
Shoes: Nike performance free 5.0 TR fit 4 NRG black/ivory € 119,95
Hand Gloves: Nike performance tech  training black/volt € 24,95 

Green smoothie for breakfast tomorrow!

Green smoothie classic

5 pears 

2 bananas

1 lemon 

A handful of spinach (100g)

4 mint leaves

400 ml water

3 servings (300 ml) 

It will only take you 10 min to make this smoothie. 

Per serving 160 calories, 3g protein, 1g fat and 35g carbohydrates.

Hope you will enjoy your green smoothie!

Nutrition tips for building your muscle mass!

If you want to build your muscle strength you should do strength training but of course this also includes good food. If you want to build your muscle power you need a lot of protein. Avoid (to much) carbohydrates and fats. Your body should also have enough time to digest the food. So don't eat before bedtime. Also, try to divide your meals in 6 servings, this will help you to get a better metabolism.

Nutrition tips for building your muscle mass:
- Eggs: these contain many proteins.
- Fish: tuna in particular is very good for building your muscle mass.
- Chicken and Turkey: contain a lot of protein and little fat.
- Milk, cheese, nuts and almonds.
- Fruit and vegetables.
- Plenty of water: you should drink about 2 liters of water per day.

What to avoid in order to get a well toned body:
- Saturated fats, for example: pork. You can eat unsaturated fats, you can find these in milk, cheese and nuts.
- White bread, sweets and soft drinks.
- Alcohol.

A meal after your workout is also very important to replenish your energy costs quickly.

And of course you can drink a glass of wine sometimes or eat some frensh fries. You have to enjoy life too!

15 MIN ABS WORKOUT.

Hi everyone!

Today I will post an 15 min. abs workout. You don't have to be a pro to do this workout and you can do it at home! I will post a few videos with it so you can see what some of the exercises are. Have fun doing this workout and if you have questions I would love to answer it.

(x3)

20 side crunches (left and right) - https://www.youtube.com/watch?v=FrFyUbxs1uQ

20 leg raises - https://www.youtube.com/watch?v=l4kQd9eWclE

(x3) 

20 sit-ups - https://www.youtube.com/watch?v=hYEnbuNy-h0

20 leg raises - https://www.youtube.com/watch?v=l4kQd9eWclE

(x3)

Russian twist (30 sec) - https://www.youtube.com/watch?v=NeAtimSCxsY

Leg drop (30 sec) - https://www.youtube.com/watch?v=vO_kTH4nW7Y

(x2)

30 sec plank - https://www.youtube.com/watch?v=6mV-c3u2KAQ

Much love, Angela.