Fitness bikini (eng. Women's Bikini-Fitness)
is a competition to evaluate the physical fitness of girls, introduced by the IFBB in 2011. This category is intended for women with an athletic build, but without obvious muscle definition.
They lead a healthy lifestyle, play sports, and follow a certain diet. Athletes performing in this category have a flat stomach, narrow waist, broad shoulders, narrow hips and rounded buttocks.
In this category, proportions are very important, as well as femininity in combination with a sporty figure. This combination is very difficult and is either given by nature, or “built” over the years with the help of the gym, diet and posing.
A bikini is a lot of work on yourself and hard work, despite the fact that from the outside it seems effortless, easy and simple.
“Fitness bikini” is gaining popularity among girls every year. The competition takes place within the framework of bodybuilding competitions. The most famous world-class competitions that include bikini fitness are the Arnold Classic, Grand Prix Fitness House PRO, NPC Bikini.
In Russia, open regional and regional championships and cups are held in bodybuilding, body fitness, fitness and bikini.
How is fitness bikini different from bodybuilding?
At the moment, there are 5 female categories in bodybuilding: classic female bodybuilding or woman physic, body fitness, fitness, fitness bikini, fitness model.
Fitness bikini does not require large muscle mass and relief. Only natural data and an athletic body. Must have sufficiently developed body muscles. Not big, but developed.
Preparation for competitions includes quite strict restrictions on food, strength and cardio training from 4 to 6 times a week, posing (which in terms of load can be compared to a full-fledged leg workout), as well as a lot of pleasant troubles: choosing an outfit: swimsuit, shoes , makeup, hairstyle and accessories.
But the most important thing is “fitness bikini” - it’s a way of life. Healthy lifestyle. At least for me this is so and I instill the same habit in my students. After all, a girl should always be in shape, and not for a specific event!
Nutrition
Proper nutrition for fitness bikini is the most important component in the process of achieving an ideal body.
The bikini fitness diet means there is no need to starve. There are a lot of diets and methods of preparing for competitions, but I promote only proper nutrition with some restrictions, but in no way harmful to women’s health! Health comes first!
Basic nutrition principles for fitness bikini
- Private fractional meals.
- Strict counting of calories, proteins, fats and carbohydrates.
- Only fresh and healthy products without processed foods! We do not use frozen or processed refined, canned or packaged products.
- Alcohol is prohibited. But water is about 2.5 l/day.
- Products with zero fat content - out. Your norm of fat (correct!) for a day is 1 g/1 kg of weight.
- Fiber is a must. At least 3-4 servings of fresh vegetables/day.
Fitness bikini posing
A very important and sometimes decisive part of performing in a fitness bikini.
The ability to pose, move confidently and gracefully on stage plays a huge role.
Posing is so important that there are even special master classes given to competition winners.
You need to thoroughly know your strengths and weaknesses, figure out how to present yourself as profitably as possible and train. Day after day, rehearse the gait, turns, poses, bows, and not only in front of the mirror, but also in front of the video camera. So that smooth, beautiful movements become not a rehearsed performance, but a part of yourself.
When is the best time to take fitness photos?
It's best to pose and take pictures immediately after your workout. “Because the muscles are already “clogged,” they are more voluminous,” says Anna Starodubtseva. “And the additional “pressure” visually makes them even more noticeable. Plus, it’s also real work: in 15-20 minutes of proper posing you can get a good sweat.”
Take these nuances into account to highlight the best features of your figure and take truly beautiful pictures.
The editors would like to express their gratitude to the network of clubs “Territory of Fitness” for their assistance in organizing the shooting.
Fitness Bikini Competition Look
- Swimsuit (choice of color, style, as well as its compliance with the approved rules). It is better to sew a swimsuit individually, specifically for your figure and proportions.
- Shoes. There are also certain rules here: they must be silicone, the heel no higher than 12 cm and the platform no higher than 1 cm. They buy shoes in specialized stores and websites.
- Makeup (this is a requirement in these competitions) and it plays a very big role in how your body will look on stage. You can apply makeup yourself, or you can use makeup artists directly at competitions.
- Makeup, hairstyle, accessories. You should think about it in advance: they should not be too bright and catchy, but at the same time they should attract the attention of the audience from the stage.
That is why it is extremely important to carefully work out every small detail, from the height of the heel to the color of the skin, in order to create a bright, complete LOOK.
Fitness bikini competitions are somewhat similar to a beauty contest: judges evaluate not only certain parameters, but also the overall emotional impression that the participant makes. And you can often see that victory goes not to the best body, but to the best style.
How the competition works2
Girls walk across the stage in thin bikini swimsuits and stiletto heels. The entrances are divided into two rounds, in each of which the lady must go to the center of the stage, make a half-turn, demonstrating her body and take the main positions.
The girl turns to face the judges and spectators, then her left side and her back, then her right side and her face again. When the final entrance takes place, the participant can use all her charm to attract attention - the easiest way to do this is to parade individually.
Ladies who want to take part must take into account the basic requirements - you need to purchase a suitable swimsuit, choose high-heeled shoes, and also take care of applying high-quality makeup for the stage.
There are only two categories of participants in the discipline - girls up to 163 centimeters tall and above this figure. There are also 3 nominations - general, young girls under 23 years old, and masters - from 35. In Russia, bikini fitness is extremely popular.
Preparing for a fitness bikini competition
Yes, all this is not easy, but at the same time very interesting! And first of all, you need to believe in yourself, prepare to work hard on yourself and remember that “anyone can be anyone”!
I prepare athletes for performances in the Fitness Bikini category, both from Vladimir and from other regions.
On-line preparation is possible.
Preparation for competitions includes:
- nutrition program (individual calculation of KBZHU, nutrition plan and adjustments throughout the entire preparation)
- training program
- posing (once a week)
- complete mentoring on nutrition, training, posing, choosing a swimsuit and overall image
- selection of vitamins, supplements and sports nutrition
- accompaniment at competitions.
The cost is discussed individually.
Payment Methods: +
cash
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bank card.
Questionnaire for women Questionnaire for men
Feedback on preparing for fitness bikini competitions
I came to Daria exactly a year ago and then my transformation began! Before meeting her, I trained in the gym for 1.5 years. I worked out quite regularly, but, of course, I didn’t keep up with my nutrition! Because the quality of the body left much to be desired! First we completely changed my taste habits! At first it was not very easy, because... my love for sausages conquered all common sense!
Once Dasha even said: “I’ll return the money and won’t work with you, there won’t be any results with sausages!” And I gave up) But Dasha realized that I needed total control, and without food diaries it would be impossible to establish nutrition! It was difficult, I lost my temper, but as soon as I came to training, talked to Dasha, everything immediately fell into place in my head! Little by little we got everything right! The training was quite easy - there were no huge weights, an endless number of repetitions, I didn’t crawl out of the gym, but on the contrary, I left in a great mood! And at one of the training sessions, my colleague asked Daria if she was preparing for competitions, and that she would like to participate, and then I decided that I also needed company!
This is how my fitness bikini journey began! I won't say it was easy! But with Dasha’s support, care and the right approach, we achieved an amazing result! A year later I was standing on stage in my best shape! I have become the best version of myself! Together we did it! I never tire of thanking Dasha for my figure!
Anna Kondratieva
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Like all girls who are dissatisfied with their body, I came into the world of sports with the goal of losing weight and getting fit. I was lucky enough to meet my guiding star Daria Zhichkina. A competent individual approach to training, meticulous nutrition control, psychological support did their job and after six months of intense training (4 times a week) I was able to go on stage. Today I look at my photos and don’t believe it! My body makes me happy, I'm proud of myself! Many thanks to Daria, the best trainer, for her professionalism! I want to move forward with you!
Natalia Suslova
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A month has passed since my first fitness bikini competition.. I’m finally ready to write this post. I dedicate this post to my fitness mom Daria Zhichkina) you are a coach with a capital T!
Next year will be more fruitful for you and me, I promised you and I will put even more effort into this. Your advice helps me not only in sports, but also in life.
Anastasia Amineva
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The decisive factors were that Dasha creates workouts with an individual approach and listens very carefully to feelings, which was very important in my situation.
Now I can do something that I couldn’t literally six months ago - do deadlifts, sit in a crease, retract my shoulder blades, open my lats and do pull-ups on my own!
Now we are preparing for the spring season, and I am glad that I have such a coach. Another important quality that I would like to mention is that Dasha puts her soul into her students, she knows how to inspire, support and very patiently answers all our million questions, always remaining an example of dedication and hard work.
Alina Berkut
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What poses for fitness photos will highlight your figure?
You can see for yourself how important correct posing is for fitness photos. Compare two photographs of Anna. On the left she shows one of the common posing mistakes, on the right she shows the correct body position.
How to pose correctly? The answer to this question depends on your body type. “Now we can distinguish two main genetics,” says Anna Starodubtseva. - The first is girls who have a thin waist and wide hips, they are very lucky. They look good in frontal poses. It’s enough to just stand up straight, put your feet slightly wider than your shoulders, slightly pull your tummy in, and straighten your chest. Standing in front of a mirror, you can take beautiful pictures.
The second type of genetics was less fortunate. For example, I genetically have very narrow hips and my waist does not look thin in any condition, even in competition. My pose is different: it's twisting. For those who have a well-developed latissimus abs muscle, I advise you to twist - this way we create the illusion of a thin waist, we retract the abs a little, straighten our shoulders and move our elbows forward a little so that the relief is better visible - namely the drawn delta.”
Poses for shots from the back are a little more universal; Anna’s recommendations are suitable for all girls.
“Here you need to open the latissimus dorsi muscles, do not squeeze the shoulder blades, but, on the contrary, slightly round the shoulders and tilt them forward, because this opens the upper back to the maximum, the waist looks thinner. The buttocks need to be slightly tilted back and the lower back slightly arched,” comments Anna Starodubtseva.
