Women's bodybuilding began to actively develop in the 70s of the 20th century. Over half a century, beauty standards for female bodybuilders have undergone a number of positive changes. During the development of the sport, female competitors looked more like men due to the use of heavy hormonal drugs responsible for building muscle mass.
Today, there are special body fitness championships for women, the participants of which have an almost model appearance. You can be convinced of this and choose your own favorite thanks to our selection of the most beautiful women - Body Fitness Champions.
What is body fitness in bodybuilding
Bodyfitness is a women's category in bodybuilding competitions, introduced to simplify the fitness category, in which a free program is a mandatory criterion for performance. But not every girl was a former gymnast or acrobat, and not every girl was even involved in choreography, so there were fewer participants and worthy programs.
Easing the requirements attracted even more sports participants of any age to body fitness, who got into shape only thanks to the gym. We will not delve into the consequences of taking drugs, which all athletes carefully hide, but will only consider the main aspects of preparation and requirements for performances.
Body fitness involves demonstrating a girl’s athletic physique, achieved during the preparatory stages:
- The first stage is gaining muscle mass, during which strength training is performed to acquire a V-shaped figure. Too large volumes in body fitness are not welcome, for this even points are deducted or the athlete is not allowed to compete. Mainly in body fitness the upper body should be developed; the development of the hips does not play such an important role, otherwise it will not be possible to obtain the necessary proportions. This stage can last several years until the athlete’s coach sees the desired result. Read more about gaining weight for girls →
- The second stage is preparation for competitions. At the moment when the athlete has reached the required proportions and acquired the required volumes, the drying stage begins, which lasts 2 or even 3 months before going on stage. During this period, the girl adheres to a low-carbohydrate diet and a training method to increase endurance to gain relief. Reducing subcutaneous fat and removing excess fluid makes it possible to view the quality of the athlete’s muscles and her actual proportions without fat. Read more about drying for girls →
And here there are some nuances, girls should not be too dry, emaciated, their skin should not be “transparent”, points are also deducted for this. A girl should not overdo it anywhere; her main goal is to show an athletic physique and beautiful proportions in the absence of fat.
History of development
Different federations hold competitions in fitness, bodybuilding and body fitness. They always involve a demonstration of the physical development of the body.
Why was there a need to separate body fitness into a separate area? The fact is that not all beautiful girls with sports training can adequately perform a free program in fitness competitions. After all, this requires gymnastic and acrobatic training, which cannot be obtained in the gym. At the same time, classic bodybuilding is also not suitable for everyone.
The solution was found in the formation of an alternative direction - body fitness. The main criteria for assessing female athletes: muscle symmetry, body proportionality, muscle tone. The basic difference from the principles of bodybuilding is that the main emphasis is removed from muscle size.
The discipline was introduced in 2002-2003. The first competitions were held in Russia in 2005.
Body fitness is suitable for women who do not want to perform a complex and often traumatic free program at fitness competitions. Building the extreme size muscles required for bodybuilding is also not for everyone. Body fitness competitions are a synthesis of these two areas.
Requirements for girls for body fitness
- Stage behavior and posing. The first thing that is important to start with is the athlete’s ability to present herself to the judges, that is, it is important how the girl behaves on stage. This skill also includes gait, smooth and graceful movements, posing, which must be correctly choreographed and practiced. Smile and facial expression play an important role. Turns and posing must be performed clearly and correctly at the command of the judges, namely: a 90-degree turn to the left, a rear view, a further 90-degree turn, and a front view. At this moment, the athlete must take the correct pose, demonstrate her form as beautifully and naturally as possible.
- Swimwear and shoes. Swimsuits, and there are already two of them in the category, should favorably emphasize the proportions and look advantageous. Contestants must demonstrate their figure in one-piece and two-piece swimsuits. Shoes must have the correct heel of the required height - all the nuances are precisely described in the official requirements of the country's bodybuilding federations, since these rules are international - they are the same for everyone. Hairstyle, makeup and jewelry are also important components of the image. These criteria must be followed.
- Physical form. Although proportions are the main criterion for evaluating contestants, they fade without compliance with the above requirements. A beautiful body must also be properly shaped. The condition of the skin is also taken into account; the presence of stretch marks and looseness can negatively affect the assessment. The girl’s main goal is to achieve a V-shaped figure, but not to overdo it with drying and volume.
- Makeup. At competitions, it is important to emphasize the muscles for better depiction of the relief and evaluation of the judging by the correct makeup. Its absence or insufficient, or maybe excessive, application with streaks also contributes to a decrease in points.
Ekaterina Usmanova
A self-made woman. Initially, Ekaterina Usmanova worked as a simple fitness trainer. But after just three years, she managed to build the body of her dreams and achieve serious results in body fitness.
Usmanova’s achievements include several serious titles, the most serious of which are the 2012 World Champion according to the National Powerlifting Association, and the 2013 Moscow and European Cup winner.
Usmanova ended her sports career in 2014, and immediately began to actively build her business. Today, she actively helps other girls achieve ideal physical shape. Ekaterina gives private training and consultations, sells participation in fitness marathons and has 1.5 million subscribers on Instagram.
Usmanova is not only a beautiful bodybuilder but also one of the most famous fitness bloggers in the country.
Body fitness training
In preparing for competitions, a purely individual approach is encouraged; the coach meticulously approaches the development of the correct proportions through a training program and diet. Exercises are selected taking into account the athlete’s constitution, work is underway on lagging muscles. But the principle of training is quite simple and understandable to those who have been training in the gym for a long time.
The stage of gaining muscle mass consists of split training, each exercise is performed for 10-12 repetitions of 3-4 approaches. The drying stage is also based on the principle of slit training, but is performed in 15-25 repetitions for 3-4 approaches. Additionally, cardio is performed. But everything is purely individual.
Example of weight gain by muscle group:
- Day – Legs, deltoids.
- Day – Back, biceps.
- Day – Legs, deltoids.
- Day – Chest, triceps.
It is also possible to train antagonist muscles, for example by drying:
- Day – Legs.
- Day – Back, chest.
- Day – Legs.
- Day – Biceps, triceps.
- Day - Delta.
Yana Kuznetsova
Bodybuilder from St. Petersburg Yana Kuznetsova has a very striking appearance. The sport turned the girl into a real bronze statuette.
Yana began her sports career in 2016, and now continues to compete at Championships. Today, Kuznetsova’s professional achievements include many sporting victories. For the first time she won the “Russian Bikini Championship 2016”, becoming the absolute champion. After that, she became a three-time winner of professional tournaments and entered the top 10 of the most prestigious competition among bodybuilders, Mrs. Olympia 2022.
Today Kuznetsova is not only a professional bikinist of the International Federation of Bodybuilding and Fitness. On her personal website, Yana sells individual training programs, develops nutritional systems for beginning athletes and helps them prepare for competitions. The girl is active on Instagram, where she already has 290,000 followers.
What is the difference between body fitness and bikini fitness?
The differences between body fitness and bikini fitness are actually simple and obvious. If the first category requires the presence of a V-shaped body, that is, the shoulders predominate over the pelvis, then the previously called Miss Bikini must have an hourglass or X-shaped figure. There are also differences in muscle mass - in a bikini, the muscles are not so pronounced, and in the dryness of the muscles, also in a bikini, excessive dryness and separation are not welcome. We can say that this is a more feminine figure that has replaced the triangle in body fitness.
Beach bodybuilding. What do m en's p hysique focus on?
It was not Denis Gusev who came up with this category and went to perform in this format. This category was created by the IFBB federation and has become in demand, and the athlete, in turn, performing in it is subject to all the rules and selection criteria. As mentioned above, the degree of demand for athletes in the media is much higher than the popularity of a heavyweight with huge muscles.
Beach bodybuilders, as they are often called, do not have their own super method and training program that is guaranteed to bring success to bodybuilders. Although in the category, proportions and aesthetics are put in first place and large mass is not the goal, athletes focus on basic exercises, because in this case there will be a better anabolic response.
Emphasis on the shoulders
Beachgoers devote a large share of their training time to working out deltas. Due to the fact that the shoulders form the width of the athlete, and, accordingly, further prospects for the proportions of the body, the waist, a lot of time is devoted to them.
Slim waist
For a narrow waist, beachgoers exclude work on the oblique abdominal muscles from their set of exercises. There is no deadlift in the mens physics training program, because it affects the thickness of the back and the growth of waist width.
Calf muscles
Considering the fact that beachgoers appear on the catwalk in shorts, they need to have a well-developed shin. With good upper body performance and steep proportions, judges look at the calf muscle, its fullness, definition and volume.
Lindsay Kaye
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Lindsay is another sexy babe lifting weights. Bodybuilding has already paid off for her: she is successfully pursuing a career as a fitness model. Lindsay has a large Facebook following and regularly posts photos of herself flexing her muscles and lifting weights. Trust me, it looks sexier than it sounds. She also served in the Air Force.
Sarah Backman
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Sarah is, without a doubt, sexy. And without any doubt she has enormous strength - she is the world champion in arm wrestling. In addition, she performed in the Swedish TV show Gladiators. Sarah is now married to wrestler Bo Dallas and works as a real estate broker. Probably, her career is going uphill, because Sarah can force a deal to be concluded either by charming a client or by scaring him to death.
Cory Everson
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Cory is a little older than the rest of the ladies on this list, and her hefty amount of muscle takes away some of her sex appeal. But Corey still simply has to be on any of those lists. This outstanding athlete has done a lot for the development of female bodybuilding. She won the Olympia 6 times in a row. Corey Everson is a legend.
Jennifer Rish
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Jennifer is a great example of a nice woman who can easily kick your ass. She has a pleasant face, a sweet smile and hands with which she can shake the soul out of you - if such a desire arises. Jennifer is from California, used to do kickboxing and gymnastics, and now works as a nanny. If there was a job to just be strong and sexy, then this job would definitely suit her.
