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#goaldigger #goaldiggers  #bodybuilder #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #fitness  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #fitblackgirls #fitblackwomen  #afrogirlfitness  #weightloss  #applecider #pumpkinspice #autumn  #fall  #hotapplecider #appleciderdonuts Thoughts, dreams, goals, plans are all great but you must follow through and do the work. Let’s make this last quarter of the year great! 
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For more workout / cooking videos, with step by step instructions, and/or goal digger merchandise, meal plans or workout plans, discounts and more, contact me. Click the link in my bio.
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#goaldigger #goaldiggers  #bodybuilder #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #fitness  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #fitblackgirls #fitblackwomen  #afrogirlfitness  #weightloss  #wcw #photography #negative  #positivity  #midweekmotiovation #motivation #inspiration  #dothework Mid week motivation: There is a saying, life is like photography; you need the negatives to develop. Now I don’t know how many photographers still use film but... the saying is still true and applicable to life. Our struggles help us find our strength and a rainy day helps us appreciate the sunshine. Let’s all, as Lauryn Hill says, “develop the negative into a positive picture”. #positivevibes
📷 @theaudioknightstheatre Change can be scary and difficult but it can also be worthwhile. #transformationtuesday Thank you to the ladies of @exiletrain especially @bnicehu89 for planning this fun day yesterday, celebrating me getting my IFBB Pro card this summer! 😘😘😘 I appreciate you all more than I can put into words! ❤️ This goes for you too ladies  @christinalawreen @baworkinprogress @car_tastic_ @valeria_cottone 😘😘.
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#goaldigger #goaldiggers  #bodybuilder #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #fitness  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #npcbikini #motivationmonday #sundayfunday  #weightloss  #inspiration #motivation #mondaymotivation  #npc  #bowling #cheers Congratulations Mary @happylittlebeast for getting on stage for the first time this weekend! I am so proud of you!!! Your journey has been incredible! .
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#goaldigger #goaldiggers  #bodybuilder #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #fitness  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #npcbikini #motivationmonday #transformation  #weightloss  #inspiration #motivation #mondaymotivation  #npc  #hardwork ❤️🙌🏾.
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#goaldigger #goaldiggers  #bodybuilder #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #fitness  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #fitblackgirls #fitblackwomen  #afrogirlfitness  #weightloss  #inspiration #motivation #smart  #npc #hustlers #hardwork #teamexile Congrats to my team and my coach! Good day at the Powerhouse Classic yesterday!
🏆🏆 🏆 Team Exile @exiletrain cleaned up!
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#goaldigger #goaldiggers  #bodybuilder #bodybuilding  #fitfam #fitstagram #girlswithmuscle #girlswholift  #fitness  #fitsporation  #bestself  #fitnesslifestyle  #ifbbfigurepro  #figurepro #ifbbpro #ifbbfigure  #ifbb  #figurecompetitor  #fitblackgirls #fitblackwomen  #afrogirlfitness  #weightloss  #npcfigure #classicphysique #mensphysique  #npc #powerhouseclassic #teamexile Burn out with overhead kettle bell swings after training shoulders 🔥 #happyfriday #flexfriday 
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For more workout / cooking videos, with step by step instructions, and/or goal digger merchandise, meal plans or workout plans, discounts and more contact me, click the link in my bio.
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Fit Girl Nikki, LLC | Hovering Hip Abduction!!
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Hovering Hip Abduction!!

Hey Goal Diggers!

Thought I’d share one of my favorite glute exercises in honor of hump day!! Lol

Introducing… The hovering hip abduction!!
Most gyms have this machine and if you’re lucky it faces a wall lol here we go…

Step 1 Get in there!
Step 2 Choose a heavy weight! I find you can go much heavier than you would in the traditional seated method. Start out light and work your way up if you aren’t sure where to start.
Step 3 Stand up, drop it low and get to work!! Keep your back straight (not hunched), core tight and focus on using only your glutes and legs to move the weight. I typically do 3 sets of 12 or more using the whole stack, but start off light and work your way up. I brace myself by holding onto the sides of the machine.
Step 4 Feel the burn!! (_|_) lolol

For more glute/leg videos, visit my exercise library!

The hip abduction focuses on the muscles of the outer thigh and standing in a squatting position engages more of the gluteus medius and hip abductors (muscles on the side of your booty that move your legs outward) 🙂 Enjoy!!

 

“If you want what you’ve never had, you have to do what you’ve never done!”

See Also:

Hip Thrusters / Glute Bridges

Reverse Landmine Squats

Shin Boxes & Banded Single Leg Glute Bridges

Glute Kick Ups / Kick Backs / Donkey Kicks

3 Comments

0
  • Hip Thrusters | Fit Girl Nikki

    […] yea… it’s not hump day but I definitely wanted to share another one of my favorite glute exercises which in my opinion targets the glutes (more specifically gluteus maximus) way more effectively […]

  • Diversify Your Leg Routine | Fit Girl Nikki

    […] –Hovering Hip Abduction – Hovering allows more muscle engagement and you are able to go even heavier with the weights than seated. […]

  • Glute Sculpting Squat Variations | Fit Girl Nikki, LLC

    […] division of the NPC. I have posted some other fun glute exercises before like Hip Thrusters and Hovering Hip Abduction and thought I’d share two squat variations with […]

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