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Bok Choy is a type of Chinese cabbage and is one of my favorite vegetables. It contains vitamin A, C, and K as well as calcium, magnesium, potassium, manganese, folate, iron and more! If you’re tired of broccoli, string beans and asparagus give bok choy a try! In this video I made a quick side of bok choy to pair with my @thechickenpound  chicken! Prep Time 1 minute, Cook Time 5 minutes. You’ll need onions, garlic and olive oil to recreate this. (My secret ingredient half way through is edible argan oil from Morocco 😋) ______________________________________________________________
For more workout / cooking videos, with step by step instructions, and/or goal digger merchandise, meal plans or workout plans, discounts and more click the link in my bio.
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#heytrythis #videooftheday #videos #bokchoy Do the work. If we only did things when we felt like it, we’d never accomplish anything.
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#dothework #workhard #execute #execution Happy Monday! Have a great day!
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#happymonday #workhard #drinkwater #mindyourbusiness Such great vibes and energy yesterday at @theempowermentsocial 🙌🏾🙌🏾🙌🏾 congrats to @manifesturself @ebonycattouseevents and @tnk1914 for another successful event!!! .
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#theempowermentsocial #networking #positiveenergy #positivevibes ❤️❤️ goodnight!
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#addvalue #positivevibes #positiveenergy #goodnight Happy Flex Friday! What are you training today? 
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#heytrythis #legpress #legday #hamstrings #tbt flexing with my nephew on Mother’s Day 😆 .
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#throwback #flex #throwbackthursday Related to one of my previous posts, if you want to be successful, be consistent!
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#consistency #successful #persistence #goaldigger Saw this on the gram and had to give it a go! I’m using 8lb dumbbells here and I definitely felt the burn. I did 4 sets of these and then got right into lateral raises (with a few handstands in between). If you try these let me know what you think! 🎥 @bnicehu89 
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Fit Girl Nikki, LLC | Hip Thrusters / Glute Bridges
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Blog

Hip Thrusters / Glute Bridges

Hey Goal Diggers!

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 than squats Hip Thrusters also known as Glute Bridges.

(Visit my Exercise Library for more videos!)

Disclaimer: You may look a little crazy in the gym but who cares, especially when you see what your glutes look like after weeks of incorporating this move. This is about you, your body and your goals… #gettowork (I know this is not FB, IG or twitter but I felt a hashtag was needed there)

Diagram of the Gluteus Maximus, Medius and Minimus

Alright, so now I’ll get to ‘splaining.

The weight:

Safety is your number one concern. If you are just starting out/new to lifting, start with just your body weight. Ensure you can do the motion with proper form. If you do plan on using weight, start light and build up from there. Any barbell will work, in the video below I am using a traditional bar with plates (adds up to 115 lbs)– I find its easier to set up and take down. When I started I used the fixed weight barbells because I was doing much lighter weight and could easily carry them from the rack to the bench. Whichever you choose, you will also want to have 1 or 2 yoga mats or something to cushion the area where the bar rests. Personally, I use two mats folded in half, anything less is uncomfortable on my pelvic bones. If you will be using weight, you will also need a bench… a sturdy one. (A variation to this exercise is instead of using the bench you simply use the floor.. beginners may want to try this out first with just their body weight).

The technique:

Option A

  1. Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a mat/pad on the bar can greatly reduce the discomfort caused by this exercise.
  2. Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
  3. Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position.

Option B

  1. Begin by deadlifting the loaded barbell then sitting down on the bench placing the loaded barbell in your lap.
  2. Slide your back down the bench into the starting position.
  3. Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position.

 

Video Credit – Fit Girl Nikki LLC
Exercise Caption – Bodybuilding.com

Visit my Exercise Library for more videos!

Enjoy!

A little comparison from last year to this year and from 2012 to more recent 2017 (FYI: I started targeting my glutes more in July 2013 after deciding to compete.)

 

 

“Fall in love with the process and the results will come!”

<3

Nikki

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