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body, food & mind tools

  • after giving birth

    back in shape

  • alcohol

    how alcohol affects your body

  • balance days

    take a step back during balance days

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    back to the basics

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    be happy with yourself

  • biorhythm

    living according to your biological clock

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    read, listen, learn, enjoy

  • bowels in balance

    for calm bowels

  • clean & green: summer menu

    reduce your CO2 emissions by eating plant based and seasonal

  • coaching diary | print

    break patterns

  • daily exercise

    functional movement in daily life

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    eat consciously and nutriciously

  • digi-detox

    allow your brain some rest with a digi detox

  • don't eat to much

    a tool to lose weight

  • emotional eating

    practice makes perfect

  • food diary | print

    food dairy in print

  • foundation

    fill out our questionnaire & find your foundation

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    improving your digestion

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    you are stronger than you think

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    what is the immune system

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    burn energy faster

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    get inspired

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    Intermittent fasting

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    detox your body

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    less carbohydrates

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    the biggest advantage of meal prepping is time

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    what meditation is actually good for

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    a natural stage in every woman's life

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    do what you do with full attention

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    completely reset your mindset

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    conscious and plant-based nutrition pattern

  • plantbased proteins

    for muscle building and recovery 

  • preference list

    choose for healthy

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    take good care of yourself

  • rebuild - after covid

    recover after covid

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    learning to live and move with rheuma

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    if you have trouble sleeping

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    a long lasting change

  • start & motivation

    5 days pure restart

     

  • strong and nutrititious

    return to your strength

     

  • sugarless

    1 month sugarless

     

  • the female cycle

    hormones in balance

  • to feel good

    it's ok if you have a dip

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    for your healthy jouney

  • yoga nidra

    sleep yoga

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Amsterdam Amstel
13-09-2016 / 11:00

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bbb exercises

bbb are the three main female muscle groups: core, buttocks and legs. You can shape it in a beautiful way at bbb health boutique. The most popular class from bbb is the bbb30, where the core, buttocks and legs are trained for 30 minutes. 

What do you have to think about with bbb exercises?

There are many exercises for abdomen, buttocks and legs. Below you will find videos of nice bbb exercises. To perform it properly and safely, you must take into account the following points:

  • Lengthening the spine
    You make yourself tall, crown and toes/heels (with flexed feet) or crown and tailbone as far apart as possible. This applies to every position. So for supine position, side position, prone position and also the kneeling position.
  • Tighten your abs / belly button in
    Always move from your core or your core. These are the postural muscles/deep muscles, consisting of the pelvic floor muscles, lumbar multifidus (part of various back muscles), transversus abdominis (this is the deepest abdominal muscle, also abbreviated as TA) and the diaphragm muscle. The pelvic floor muscles and the TA work together, if you consciously tense one, the other also tenses.
  • Breathing
    With bbb exercises you breathe from your chest / over your flanks so that you can also keep your navel well retracted while performing the exercises and because the tempo is higher with the bbb exercises, breathing through is especially important, as long as you keep your belly button keeps holding in! For large movements (stretches, large rotations), exhale on exertion and inhale on relaxation.
  • Stability
    Stability is achieved by keeping the trunk, shoulders, shoulder blades, pelvis/hips as still as possible (stabilizing) during the execution of the movements. The exercises are therefore more effective.


bbb oefeningen

What is a nice class with bbb exercises?

The best class with bbb exercise is the bbb30. This workout gives you everything you need in 30 minutes! On fun hits, the coaches motivate you to do intensive and muscle-strengthening exercises for legs, buttocks and abdomen. This is the favorite workout of many of our members, as you will be out of the cabin sweaty and satisfied within 30 minutes. 

bbb oefeningen lesje

Take a look at the bbb exercises with a coach

Would you like to shape or lose weight and do bbb exercises? We have great programs to get fit again and great coaches to spar with. You can read more information about our programs on the website. Or make an appointment for a free trial class.


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