Sophie Van Oostenbrugge in Two-Piece Workout Gear Shares "Fav Back Workouts"

Sophie Van Oostenbrugge is a successful fitness influencer. She has a large following on Instagram and has a YouTube channel. In a recent Instagram post, she shared some of her favorite back exercises. Van Oostenbrugge captioned the post, “do this if you want a defined back, or deep line in your lower back. wearing @womensbest. some of my fav exercises targeting different parts of your back, including a mix of: 1. horizontal pulls for thickness 2. vertical pulls for the illusion of a smaller waist.” How does she stay so fit? Read on to see 5 ways Sophie Van Oostenbrugge stays in shape and the photos that prove they work.

1. She Stretches

Van Oostenbrugge shared this workout video on her YouTube channel. In it, she is seen doing some stretches to warm up. Harvard Health states that stretching has a lot of benefits. “Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.”

2. She Weight Trains

Sophie Van Oostenbrugge/YouTube

In her YouTube video, Van Oostenbrugge is seen using weights to do squats and RDLs. The Mayo Clinic states that weight training has a lot of benefits. “It doesn't matter if you are 19 or 90, run marathons, or struggle to climb stairs; weight training can benefit everyone. It helps build muscle, strengthens bones, improves balance and prevents injuries. Often, it is helpful for people with many chronic health conditions. Overall, it helps people feel better physically and mentally.”

3. She Loves Avocado

Sophie Van Oostenbrugge/Instagram

Van Oostenbrugge shares a lot of her favorite healthy meals on Instagram. In this video, she is seen making avocado toast with eggs. The Cleveland Clinic reports that avocados have a lot of benefits. “Avocados are a good source of fiber, which is a type of carbohydrate that your body can’t break down. You need both soluble and insoluble fiber — and lucky for you, avocados have both.”

4. She Loves Eggs

Sophie Van Oostenbrugge/Instagram

In her Instagram video, Van Oostenbrugge is seen eating eggs on her avocado toast. Harvard Health states that eggs have a lot of benefits. “Eggs are a nutritious food. They are relatively low in calories and saturated fat, and rich in protein, vitamins, minerals, and other healthy nutrients like lutein and zeaxanthin, which are good for the eyes, and choline, which is needed by nerves and the brain.”

5. She Does Squats

In her YouTube video, Van Oostenbrugge is seen doing squats. Piedmont Health states that squats are a great workout. “Squats are a compound, multi-joint movement, which means they exercise several muscle groups. When you perform a squat, you’re working your calves, quads, hamstrings, glutes, core and part of your back. A squat has more overall benefits than, say, a bicep curl, which strengthens an isolated area.”

Sophie Van Oostenbrugge is a successful fitness influencer. She has a large following on Instagram and has a YouTube channel. In a recent Instagram post, she shared some of her favorite back exercises. Van Oostenbrugge captioned the post, “do this if you want a defined back, or deep line in your lower back. wearing @womensbest. some of my fav exercises targeting different parts of your back, including a mix of: 1. horizontal pulls for thickness 2. vertical pulls for the illusion of a smaller waist.” How does she stay so fit? Read on to see 5 ways Sophie Van Oostenbrugge stays in shape and the photos that prove they work.

1. She Stretches

Van Oostenbrugge shared this workout video on her YouTube channel. In it, she is seen doing some stretches to warm up. Harvard Health states that stretching has a lot of benefits. “Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.”

2. She Weight Trains

Sophie Van Oostenbrugge/YouTube

In her YouTube video, Van Oostenbrugge is seen using weights to do squats and RDLs. The Mayo Clinic states that weight training has a lot of benefits. “It doesn't matter if you are 19 or 90, run marathons, or struggle to climb stairs; weight training can benefit everyone. It helps build muscle, strengthens bones, improves balance and prevents injuries. Often, it is helpful for people with many chronic health conditions. Overall, it helps people feel better physically and mentally.”

3. She Loves Avocado

Sophie Van Oostenbrugge/Instagram

Van Oostenbrugge shares a lot of her favorite healthy meals on Instagram. In this video, she is seen making avocado toast with eggs. The Cleveland Clinic reports that avocados have a lot of benefits. “Avocados are a good source of fiber, which is a type of carbohydrate that your body can’t break down. You need both soluble and insoluble fiber — and lucky for you, avocados have both.”

4. She Loves Eggs

Sophie Van Oostenbrugge/Instagram

In her Instagram video, Van Oostenbrugge is seen eating eggs on her avocado toast. Harvard Health states that eggs have a lot of benefits. “Eggs are a nutritious food. They are relatively low in calories and saturated fat, and rich in protein, vitamins, minerals, and other healthy nutrients like lutein and zeaxanthin, which are good for the eyes, and choline, which is needed by nerves and the brain.”

5. She Does Squats

In her YouTube video, Van Oostenbrugge is seen doing squats. Piedmont Health states that squats are a great workout. “Squats are a compound, multi-joint movement, which means they exercise several muscle groups. When you perform a squat, you’re working your calves, quads, hamstrings, glutes, core and part of your back. A squat has more overall benefits than, say, a bicep curl, which strengthens an isolated area.”

Sophie van Oostenbrugge is dishing on her diet – in her workout gear. In a new social media post teh fitness influencer flaunts her amazing figure wearing a two-piece exercise set in a mirror selfie while showing images of what she eats in a day. “Looks so good girl,” commented one of her followers. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. Cardio

Sophie talked cardio in a YouTube video. “I always make sure to do at least two cardio sessions a week just to build my cardiovascular health. So this is regardless of whether I am trying to lose weight, whether I am maintaining or whether I am gaining weight. And then if I try to lose weight, then I slowly increase my cardio from there,” she says.

2. Plant-Based Eating

Sophie van Oostenbrugge/Instagram

Sophie focuses on plant-based eating. “I have been a vegetarian before,” she says. “I'm all for trying different diets, seeing how your body responds to it and seeing how it makes you feel.” She buys “some kind of plant-based meat replacer,” canned beans, fat sources like nuts (“an easy snack”), avocado, bananas, frozen berries for smoothies and shakes, and “a lot” of vegetables “as you can never have enough vegetables,” she says. Hummus, sweet potatoes, oats, reduced sugar ketchup, peanut butter, and 90 percent dark chocolate are also on her shopping list.

3. Glute Work

If you want glutes like Sophie, you are going to have to work for them. “I train my legs two to three times a week currently in my current split, but not every session is equally aimed at targeting my glutes. But I train legs two to three times a week,” she reveals.

4. Deadlifts

Sophie’s favorite exercise is the deadlift, “just because it is the most, like the best exercise ever,” she says. “You just feel so strong when you are performing it. You're targeting your legs, your hamstrings, your glutes, your lower back. It trains your grip strength. I just love the dead lift, so I have to go with deadlift.”

5. Discipline NOT Motivation

Sophie is “not always motivated,” so she has a tactic. “I just rely on discipline. I know what I need to do in order to get towards my goals. I also know that if I stick to my work routine, if I stick to my diet, then I will feel much, much better afterwards. So that is the reason why I try to stick to it as good as I can. But that doesn't mean that I don't have days or I don't go to the gym. It doesn't mean that I don't have days that I don't stick to my diet,” she says.

Fitness model, Stephanie Sanzo, puts in the work to stay in such great shape. On a video of her working out, she said “here’s a workout to target your BACK & BICEPS 🔥💪1. T Bar Bent Over Rows 15,12,10,8 2. Band Assisted Chin Ups 4x8 3. Chest Supported Rows 4x10 4. Lat Pulldowns 4x12 5A. Zottman Curls 4x15 5B. Alternating Hammer Curls 4xMAX,” on Instagram. Here’s how Stephanie keeps herself looking and feeling her best.

1. She works her glutes

She works on strengthening her glutes. “My glutes were on FIRE during this session !! 🍑 Combing High Volume with High Tension techniques is a killer 🔥Here’s the workout if you want to try it for yourself 👇 1A. Barbell Banded Hip Thrust 4x10 1B. Banded Hip Abductions 4xMAX 2. Side Leg Press 4x12 3. Standing Hip Abduction Machine 4x15 4A. Banded Power Squat Machine 4x20 4B. Banded Side Steps 4xMAX,” she said on Instagram on a video of her going through the workouts.

2. She grips for different workouts

She grips with intention. “Something I often try and do when training back is to incorporate different grips ✅Whether it’s a pull up variation, rowing variation or a pulldown variation…Here’s some general rules to keep in mind…OVERHAND GRIP ➡️ [Emphasizes] more of the Upper Back & Upper Lats. NEUTRAL GRIP ➡️ [Emphasizes] more of the Lats. UNDERHAND GRIP ➡️ [Emphasizes] more of the Lower Lats,” she said on an Instagram video of her demoing some of her grips and workouts.

3. She works her quads

She exercises her quad muscles. “Build your QUADS like Batman’s Quad Bike with this workout 🦵🔥🦇😅All you’ll need is some Dumbbells as well as a Resistance Band & a Bench ✅ 1. Rack Supported Step Ups 20,15,12,10 2a. Dumbbell Reverse Lunge & Squat Combo 4x10 2b. Bodyweight Sissy Squats 4x10-20 3a. Goblet Spanish Squats 4x10 3b. Band Assisted Reverse Nordic Curls 4x10-20,” she said on a video of her showing how to perform the workouts.

4. She’s consistent

She’s consistent and knows that good things take time. “What’s one thing you wish you knew 10 years ago ?? For me .. I wish I better understood that nothing good happens overnight & that nothing beats consistency x effort x time 🙏,” she said on an Instagram photo of her looking healthy and happy. Regular exercise doesn’t just have physical benefits, but mental, as well. According to the Mayo Clinic, “physical activity stimulates many brain chemicals that may leave you feeling happier, more relaxed and less anxious.”

4. She works her back

She works on building strength in her back. “Here’s a workout to build your BACK 💪🔥⬇️ 1. Dumbbell 1 Arm Rows 15,12,10,8 2. Banded Chin Ups 4x8 3. Machine Chest Supported Rows 4x10 4. Machine Wide Pulldowns 4x12 5a. Cable 1 Arm High-to-Low Reverse Fly 4x15 5b. Cable 1 Arm Front Pulldowns 4x15,” she said on Instagram on a video of her working out.

Natacha Océane is a trainer who shares a lot of workouts on her Instagram. In December, she shared a mobility workout. Océane captioned the post, “A fresh full body mobility flow to keep our range of motion and movement quality feeling *chef’s kiss* 👩‍🍳🪄 Take 5-10 minutes for mobility just once or twice a week and you’ll notice joint range and overall stabilisation go way up!” How does she stay so fit? Read on to see 5 ways Natacha Océane stays in shape and the photos that prove they work.

1. She Does Pull-Ups

Océane shared some of her secrets to doing good pull-ups in the caption of this Instagram post. “If you can already do 1-2 pull-ups but want more + more + more, muscular endurance becomes more important 😇 I have two fave tricks that I use to build mine: 1) go for [1x set to failure] then dropset through the progressions BACKWARDS to failure, so 6, 5, 4, 3, 2, 1 (not all, just as many as you can) 2) go for [1x set to failure] then add 5 extra reps one at a time, each time taking the minimum amount of rest to add that next rep. The goal is to reduce those rest times with practice.”

2. She Does Pistol Squats

Océane likes to do pistol squats to stay in shape. She shared her secrets for improving them in this Instagram post. Océane captioned the post, “Whichever progression you’re trying out, remember to keep that non-working leg straight and move slowly without bouncing out of the squat. Control is the key! Go get that pistol progress!”

3. She’s In Her Comfort Zone

When it comes to working out, Océane makes sure to tailor her exercises to where she’s comfortable. She shared this video on Instagram of herself doing new workouts. Océane captioned the post, “Obbbbvviousslyyyy always be careful and take small steps with new movements!! I picked moves just on a tiny step outside of what I’m already comfortable with 🤍 This is just a reminder that happy movement is great movement, it doesn’t have to all be perfectly calculated 🫧”

4. She Works Her Upper Body

Océane shared her favorite upper-body workouts in this Instagram post. She captioned it, “Friends don’t let friends skip upper body day! 👯‍♀️😘 Let’s keep building the well-rounded, badass version of you ❤️‍🔥We’re working some shoulders 🪨, back 🦋, core and a sprinkling of arms and chest 🤝 Two of these feature easier alternatives so you can find your perfect level for right now; practice is the only thing standing between you + the harder versions!”

5. She Does Mobility Workouts

As you can see from her Instagram post, Océane likes to do mobility workouts. And she makes sure to work her entire body. Océane shared her favorite full-body mobility workout in this Instagram post. She captioned it, “A full body mobility routine to improve your movement form and increase range of motion! 🍬🍬 Even just a ✨sprinkle✨ of mobility can really help unlock the next level of movement!”