Preparing for a fitness bikini from scratch in 4 steps - How to become a fitness bikini?

The Fitness Bikini category, which appeared in 2010, continues to gain popularity. But, logically, as popularity grows, competition also grows. Many girls strive to take part in the competition in order to show the results of their work during routine training in the gym. It is important to consider that muscles here do not play as decisive a role as, for example, in bodybuilding. The beauty of the female body comes first.

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The girl participating in the nomination must demonstrate her figure on stage in an open swimsuit and high heels. Her charm and pleasant appearance should be remembered by the audience and the jury. They, in turn, evaluate the contestant’s overall appearance: makeup, hair, facial beauty, balanced muscle development, smooth skin, posture and ability to carry herself gracefully and confidently.

There are three categories by which girls are divided by height:

● Up to 163 ● Up to 168 ● Above 168

The competition is held in one round, which consists of presentation and comparison. During the first part, bikini dancers take turns on stage and present their model gait. The “model walk” consists of clearly defined actions: coming from behind the scenes to the center of the stage, stopping in a free frontal position facing the judges (“hand on hip”), turning 180 degrees and the same free rear position, turning 180 degrees. and retreat to the background of the stage. Each participant is allocated 10 seconds.

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In the second part of the round, that is, in comparison, girls are invited in groups and take poses with their faces, then their backs to the judges. Thus, the jury has the opportunity to evaluate the contestants only from two sides.

What is your goal of participating in fitness bikini?

Every girl dreams of looking her best and being the best version of herself. And for girls this is a fairly important aspect in life. There are different ways to express yourself and attract the attention of others. Find yourself, be able to like yourself first of all, create the body of your dreams, try yourself in a new way and achieve what you dreamed of. Find your core, confidence, sometimes be an iron lady, but at the same time remain a sweet and feminine girl and, in addition, experience unforgettable emotions. And I am sure that every first girl on our planet would like to combine all these qualities to the maximum.

At first, any business and any new decision seems scary and to some extent impossible. But there are always people who will help you, give you confidence, guide you, help you make your dreams come true and, as a result, make you Champions!

Remember: Do what makes you happy!

If you have chosen the path to Bikini, then you are already on the right path!

But first, you need to answer a few basic questions for yourself. Why, why and for what reason did you decide to try this project?

Fitness bikini: action plan

Of course, starting to prepare for a bikini at 35+, especially from scratch, is more difficult simply due to age. Hormone production decreases, muscle mass decreases, and more time is required to recover between workouts. Belinda Benn, who became a fitness trainer , says this about this:

<<Young girls spend 1 to 2 years preparing for their first competitions. They exhaust themselves with 3-5 hours of training every day, with one day of rest per week. This is not suitable for a woman over 40. Yes, you will prepare longer, 3, 4 years, but you need to approach your classes very thoughtfully, train 3, 4 times a week: 40-60 minutes of strength training and 30-40 minutes of cardio, no more. First of all, you need to pump up the most problematic areas - legs, waist. You definitely need a competent trainer who knows and takes into account the characteristics of the female body at this age, all these decreases in hormones, metabolism, etc. Of course, if a woman already has a sports or fitness background, it’s easier. Even if in her youth she was seriously involved in sports at the university team level, it will be easier for her than for someone who came completely from scratch. But everything is possible, the main thing is to want>>.

Another problem for a bikinist 40+ is her face. For competitions, you need to cut down to 12-15% subcutaneous fat, while the norm for a woman is 18-20%. Young athletes even have haggard faces, but older athletes generally have wrinkles that are 3 times sharper than in real life. You can't hide it with makeup. The help of a cosmetologist is needed and, as a rule, the matter cannot be done without “beauty injections” or procedures using special devices. Although this side of the matter is usually kept silent.

When is it too late to dream of a fitness bikini? “I think after menopause, when there are very few hormones,” says Belinda Benn. — It’s just never too late to start doing fitness; it’s useful and necessary for everyone at any age. But going on the podium is not a healthy exercise>>.

What awaits you when preparing for bikini fitness?

The fitness bikini trend is a unique trend. It ensures harmonious proportions of your body, its perfection and self-confidence. And the uniqueness of this direction lies in the fact that you create all this for yourself. You are improving yourself, but whether to demonstrate the ideals of your body or not is up to everyone to decide for themselves. After all, the most important point is that a fitness bikini is for everyone, regardless of whether you want to perform on stage or just look great every day.

With a fitness bikini, you will gain a toned, healthy body with neat, “chiselled” muscles, but most importantly, you will remain feminine and neat. And at the same time, get rid of uncertainty and inferiority complex.

Almost every girl, even those far from ideal parameters, can achieve success and become a sports model. This is proven by examples of famous fitness bikinists. You just need to want to change yourself and take the first step.

I would immediately like to dispel the myth that everything related to bodybuilding will inevitably lead to pronounced and highly developed muscles, and the girl loses her beauty and femininity. But fitness bikini is just a direction of bodybuilding and it has completely different tasks and goals:

• the natural proportions of the female body are preserved;
• a beautiful muscle relief is drawn without the effect of “pumping”;
• the buttocks acquire a beautiful roundness without signs of cellulite;
• the waist becomes thin, emphasized, without a drop of excess fat;
• the skin becomes elastic and smooth.

Another positive aspect of this direction is the ability to present oneself. Yes, by doing a fitness bikini you will not only create a beautiful body, but also learn how to present it correctly. After all, if you watch bikini competitions, at first glance it is impossible to choose the best. Indeed, all the performing girls have a prepared and polished body. And here a huge role is played by how you present yourself: you are confident, you have a beautiful gait, your movements are light and graceful, your posture is ideal and in addition - your charisma, and as a result - you are irresistible! All this will give you fitness bikini classes.

Requirements for a swimsuit and makeup for a fitness bikini

The leotard for the qualifying round and other rounds must meet the following criteria:

1. The bikini should not be transparent and consist of 2 parts.
2. The color, fabric, texture, pattern and style of the bikini and the color and style of the high heels are at the discretion of the entrant except as noted below.
3. The sole thickness of high heels is no more than 1 cm, and the height of stiletto heels can be a maximum of 12 cm. Platform shoes are not allowed.
4. Bikini briefs must cover at least 1/3 of the buttock and the entire frontal area. A bikini should be in good taste. Thongs are strictly prohibited.
5. The swimsuit will be checked during the official registration of athletes.

The Chief Judge or delegate has the authority to determine whether the athlete's swimsuit conforms to the criteria set out in the rules and to acceptable taste and decency. A participant may be disqualified if the swimsuit does not fit (does not fit).

The hairstyle can be stylized. (hairstyle may have style)

With the exception of a wedding ring, bracelets and earrings, jewelry is not permitted. Contestants will not wear glasses, watches, wigs or artificial aids on their body, with the exception of breast implants. Implants or fluid injections that alter the natural shape of any part or muscle of the body are strictly prohibited and their use may result in disqualification of the participant.

All makeup and bronzers that can wear off are prohibited. If the makeup gets dirty, the athlete will not be allowed on stage. Artificial body coloring and tinted tanning products may be used provided they are applied at least twenty-four hours before the semi-finals. Professional tanning methods (airbrush tanning, salon spray tanning) can only be used by professional companies and qualified personnel. Sequins, glitter, rhinestones, pearls or gold coloring are prohibited, whether used as part of a tinted lotion or applied alone.

Excessive use of oil on the body is strictly prohibited; however, oils and moisturizers can be used in moderation.

My personal experience of participating and winning fitness bikini competitions

Now, I will tell you about my personal experience of participating in bikini fitness!

At one point, I became very passionate about this... I try not to stand still, but move forward all the time. This principle must be used in every aspect of our lives. My life is connected with sports. At first I just went to the gym, following the example of my older relatives. Then I had an idol, a girl who did bikini fitness. After some time, I decided to change my life, accepting the idea that I could be like her. And I began to engage in this wonderful area of ​​bodybuilding. Looking ahead, I’ll say that I understood this thing: “train until your idol becomes your rival...”

The training time has passed and now the first appearance on stage. Emotions were overwhelming, they were completely different, from fear to an insane desire to quickly be there, among all this beauty. And once I stepped on stage, I just didn’t want to leave it. And I realized: “Yes... this is really what was worth coming to.” And everything that I experienced there, the joy at the beginning, the feelings and suffering of defeat at the end and the great desire to work on my mistakes and prove that I can do much more - it was worth it.

Discipline is developed... you become stronger, as I said above, more confident and receive incredible pleasure from the results achieved. Yes, this whole path is not easy to go through and it is initially important to understand this, but this is a life experience that will teach you to go to the end and achieve your goals. Look, look a little ahead, and you will see the result that you can get at the output.

How to learn to pose in a fitness bikini?: a step-by-step guide

Now there are already a sufficient number of trainers who are engaged in improving posing. If there is no such master in your city, then it is possible to study online or through video lessons.

As mentioned above, there are four required poses.

1. The first pose is frontal.

In this position, the fitness bikini athlete faces the judges, the weight of the body is transferred to one leg, thus the other leg is soft, the hip is slightly pushed out by one hip and pulled up. Legs do not bend at the knees. As you inhale, the chest is pushed up, the top of the head is pulled into the ceiling. Due to this, the waist appears narrower. Do not lean your body forward or backward too much. One hand is placed on the waist. At the same time, the position should not be completely static and rigid. You need to make soft and smooth movements with your hands, transfer weight from one leg to the other.

2. Half turn right.

Here you should also not bend your leg at the knee. Straight legs visually appear longer. The knee of the left leg turns slightly inward. This makes the thigh look better. The stomach is also pulled in and the chest is pushed up. The body is slightly turned, the head is turned towards the judges. You should first place your right hand on your waist, which is located further from the judges (this will visually reduce your waist). Then hand positions need to be gradually changed.

3. Position with your back to the judges

. When you make a half turn to the right to move to this position, you should leave your gaze directed into the hall. And during your entire stay on stage, you cannot look at your feet. In this position, the back is straight, the pelvis is laid back (but you cannot lean forward with your body). The shoulder girdle remains in place. You can open your back by spreading your arms slightly to the sides or leaving your arms in front of you, depending on individual proportions.

The shoulder blades can be pulled back. The knees turn slightly to the sides so that the buttocks appear more rounded. The toes are slightly spread out to the sides. You need to get into the position in one movement. Here the hair can be pulled to the side, but this movement should fit harmoniously.

Go and read:

Fitness bikini training and nutrition program

4. Half turn right.

The position is a complete mirror image of the position where you are facing the judges with your left side

Important. You should not try to bend, as this will cause your stomach to stick out. You should keep your body straight and simply move your pelvis back. Smooth movements in the shoulder joint and arm movements are encouraged.

— Gait

In the final, a t-pass is demonstrated, which should be completed in 30-40 seconds. Exit to the center of the stage, a pose of your choice is demonstrated, go ahead, here you can demonstrate 2 poses and you should choose the brightest and most advantageous ones. Next, to the left side of the scene with a demonstration of the pose, to the right, again the pose.

During the passage, the poses are simply fixed at the points and the movement continues. There is no need to stop and freeze. Movements should be quite energetic. You cannot touch yourself with your hands or make vulgar movements. You can straighten your hair only in extreme cases, but it is not advisable. You cannot send air kisses.

Fitness bikini lifestyle - what changes occur in the head and body?

Our body is a reflection of our work. After all, the word “Bodybuilding” itself is literally translated as the structure of the body, the way we want to see our body is how it will be. As long as you have the strength, time, opportunity, health and desire, you should take it up and do it, no matter what.

By playing sports, you will change your worldview on certain things, new acquaintances will appear, and you will begin to experience new sensations.

We girls always want something new, interesting and beautiful. Fitness Bikini combines all the brightest and most brilliant images of beauty. Imagine yourself strutting across the stage with your head held high, the body of your dreams and the best yet to come.

But we must not forget that nothing in life is given for nothing. Any business requires maximum return and investment. But when you achieve the result, you will feel complete satisfaction. And the more you invest, the greater your satisfaction from the work done will be.

Where to start and how to become a fitness bikini from scratch: behind the scenes of championships and competitions

It's very tempting to become a real fitness bikini. Indeed, a commendable aspiration for a girl leading a healthy lifestyle. However, all championships and fitness bikini competitions have their own life behind the scenes, which girls do not always think about.

• Basic requirements for preparing for a fitness bikini competition
• Why you shouldn't participate in competitions

Basic requirements for preparing for a fitness bikini competition

Preparation for competitions includes:

• following a diet for weight loss;
• strength training and cardio training;
• anabolic agents for muscle growth (growth hormone and steroids);
• fat burners;
• sports nutrition;
• plastic surgeries: liposuction, breast and butt lift, implants, etc.

Can you participate in competitions?

The initial constitution and body structure play a big role in the assessment of each of the girls. If your legs are not long enough, your neck is too long, or your torso is too long, it will spoil the impression. In these competitions, it is the genetic predisposition to an ideal figure that plays a decisive role.

The muscles should be, although small, but developed. Pharmacology is completely unnecessary to build such muscle volume.

The fat percentage should be low - about 8-10%. The general weight formula for bikini women is: height minus 112-114 = weight.

Breast volume is also of great importance, which is why most bikinists have artificial breasts. After all, breast size affects the overall impression of body quality, and with a low subcutaneous fat content, breasts usually become smaller.

These requirements will have to be met if you are aiming at international championships.

Behind the scenes of championships and competitions. Why you shouldn't participate in competitions

It’s not difficult to get on stage – just pay the entrance fee. It doesn’t matter what shape you are in - everyone is allowed to participate in regional amateur competitions. Cellulite, lack of a swimsuit and even a hint of relief and muscles are not a hindrance for a future fitness star.

If everything written below does not apply to you, then perhaps you should still go on stage. Maybe. Weigh the pros and cons.

You don't want to win

Competitions are not an opportunity to assert yourself, not a way to show how you have lost weight, and not an advertisement for the services of your trainer. Formula 1 is not about showing off how good you are at parking. The stage is an opportunity to get to the top, to become the best of the best.

There is an opinion that going on stage helps you get motivated, test your capabilities, gain self-confidence, or just have a good time and feel like a star. And everything would be fine, but as a result, at competitions we see many girls who are absolutely not in competitive shape. No coach should prepare his ward to “enter the top ten”, “enter the top three”. You need to prepare for victory – and give it your all . After all, you can often see 50 girls on stage at the same time.

If you are not in your best shape, do not waste the time of the judges and spectators.

You weren’t dry enough, didn’t gain muscle mass, weren’t able to choose an image and practice posing – maybe you should postpone your first performance until better times? Otherwise, you are guaranteed dubious success in posts on VKontakte and Instagram.

It's hard for you to dry yourself

At fitness competitions, everyone demonstrates the beauty of an athletic, muscular body. At the same time, the most difficult part of preparation is not sports, but diet and proper skin care when losing weight. Figuring out how, when, what and how much to eat is relatively easy. But staying dry and constantly training for a month, two, three in a row is not so easy.

Even girls with a will of steel fail on a diet. At the same time, in preparation, they train twice a day, without letting themselves down. But it turns out that forcing yourself to do something (exercise) is much easier than not doing something (not eating too much). Moreover, for many athletes, training is a thrill.

But staying dry and getting to the stage in perfect condition is only half the battle.

Often athletes can’t stand it after a show and start eating everything. So that after a couple of days they gain 5-7 kg and don’t want to leave the house with a swollen face. Such gluttony has an extremely negative impact not only on appearance, but also on health .

Some girls still can’t get back to normal after their first performance. They gain 10-15 kg and never return to the stage. Eating disorders (anorexia, bulimia, compulsive overeating) are familiar to many “fitness bikinis”.

If your relationship with food is “everything is complicated,” then it is better not to engage in “cutting” and not to strive for a fitness bikini. Because after a strict pre-competition diet it will get even worse. And most likely, it will get worse even during this diet. And at competitions you will be in bad shape, or not at all.

Bad proportions

Everyone who promotes fitness claims that any figure can be made perfect: a flat butt can be made round, a protruding belly flat, and the “jelly” on the hips and arms can be tightened. And it's true, almost...

You can change a lot, but there are some things that cannot be fixed.

Short and crooked legs cannot be made long and straight, a wide waist cannot be made narrow (without removing the ribs), and the chest cannot be “pumped up” (only with silicone). On stage, with the same level of training, it is always noticeable who is naturally better built.

Yes, some may think this is cruel, but you need to face the truth. After all, bodybuilding is a beauty pageant that is about the end result—how you look compared to other competitors, not how you look compared to a year ago. No matter how much you improve your form, it will not help you win if your opponents are naturally better built.

All this does not mean that you need to “score” yourself and your flat butt.

It is definitely worth continuing to train, do fitness and strive to become better. But do it for yourself, not for the judges.

You can't gain muscle mass

Even in the easiest discipline, “ fitness bikini ,” you need to have a certain amount of muscle. Although the nomination is considered “ for ordinary girls who do fitness and watch their diet ,” it’s not so simple.

Sometimes just slender girls who have been working out in the gym for a couple of months and decided to try their hand come on stage. For most of them this is the first and last time.

Even in a “bikini” you should have pronounced muscles in your legs, arms and pumped buttocks. Take a photo of yourself at home and compare your body to what the fitness stars in your category look like. Assess your chances soberly. There's no point in going on an already crowded stage if you have nothing to show other than a toned body.

You have no money

Competitions are an expensive pleasure! Everyone wants to win the prize money (if there is one), get sponsorship contracts and advertise themselves to new clients as a “bikini fitness champion trainer.” But only a few will achieve success; for everyone else, competitions are just a waste of money.

Judge for yourself. Your preparation costs :

• trainer;
• posing training;
• proper nutrition;
• sports nutrition and vitamins.

If you think that you can train yourself, but learn posing from a video, then you are already a loser. Often prizes go to girls with famous coaches who sit as judges. Yes, it’s not fair, but this is the situation in fitness today.

A lot of money goes into cosmetology:

• “beauty injections”;
• hair, eyelash and nail extensions;
• epilation;
• massage.

Additionally, to make the body look proportional, girls often undergo breast augmentation.

Expenses at the competitions themselves:

• membership fee;
• a swimsuit with rhinestones (which is sometimes worn only once);
• special shoes;
• hair and makeup;
• stage makeup;
• money for travel to the competition site (big expenses if in another city/country);
• food, accommodation, taxi.

Again, it seems to beginners that most expenses can be minimized - make-up and hairstyle yourself, buy a used swimsuit, etc. But the need to save already puts you in a losing position compared to those girls who have an unlimited budget.

You don't stand out at all

Compared to other disciplines, fitness bikini is a fairly easy category. And, precisely, the “bikini” body is considered the most attractive to the masses. Therefore, in this category there can be 5 height categories with 50 participants in each. It is very difficult to stand out from such a crowd. Sometimes, it is the bright appearance and presentation that can give the participant extra points.

This often happens.

A girl with a more or less normal figure begins to work out in the gym. In a couple of months, she loses five kilograms. Her girlfriends, boyfriend and acquaintances begin to sing praises about how beautiful she has become. And the girl thinks, “Why don’t I compete in fitness competitions? I’m in great shape, I can even see my abs.” After taking fifth place from the bottom, such girls begin to sell training programs and nutrition plans to everyone.

Not every girl with a good figure will look decent on stage. Beautiful makeup, a shiny swimsuit, a tan - and now you are sparkling in photos on VKontakte and Instagram. Girlfriends are jealous and also want to wear a fitness bikini. And every year there are more and more girls on stage who want to “just try.”

As a result, the backstage becomes increasingly crowded, and registration of participants stretches out over the whole day. Viewers get tired of the endless parade of identical “bodies.” And those who came to cheer “for their own” leave without waiting for the final.

If you don’t stand out in any way - genetics (long legs and narrow waist), face and spectacular image (hairstyle, makeup, presentation), posing - then they simply won’t notice you.

All well-known coaches select students with good initial data. Because, precisely, such girls have a greater chance of breaking through and making a “name” for the coach.

Organizers, sponsors, promoters

For organizers it's the other way around. The more participants, the better. More fees for membership fees, more viewers (participants invite relatives and friends). And basically this money comes from the most numerous category - fitness bikini (although the men's physicist also shows promise).

But, as a rule, about 20% of the girls could be “turned down” for poor form even before the scene.

But no one does this so as not to lose the same percentage of income.

Think about what is better - to go on stage no matter what, “just stand” for your own money, or to watch the show from the audience, saving both money and self-esteem?

Think about the audience

If you've ever been to a major fitness or bodybuilding competition, you know that even the best-organized shows take forever. It’s hard to sit and watch 50 participants in one category replace each other. At the same time, there are 5-10 people who are really well prepared. The rest came for 20 seconds of fame. The performance of these girls will be remembered only by their acquaintances in the hall. The rest will yawn while waiting for the strong athletes to come out.

Competitions should not be a way to prove something to yourself. Competitions are for those who want to win .

If you just want to have a good time, go to an amusement park. If you want to show yourself after losing 20 kg, hire a photographer. No one except your loved ones is interested in your achievements. Spectators do not buy a ticket to Formula 1 to watch those who were finally able to get their license.

Likewise, at fitness bikini competitions, people want to see participants in great shape. Spectators are absolutely not interested in who will take fifth place from the bottom.

To the above we need to add the following comments published on one sports forum:

— Why doesn’t anyone write the truth about how a girl on her way to becoming a bikini star “says goodbye” to her breasts? Why doesn’t anyone talk about the risk of infertility and a broken cycle if you overdo it with “drying”? Girls must know the truth in order to make decisions soberly.

— In order to achieve results, you need to sacrifice something. The very process of drying and highly effective training goes against the understanding of a healthy lifestyle ; it is stress for the whole body.

Something like this... Tough, but fair.

This is not to dissuade you from participating in fitness bikini championships and competitions, but on the contrary, so that you can consciously prepare a beautiful healthy body, your full image and its presentation, and be ready for anything physically and mentally. And go with full determination to a confident victory!

Final of the regional fitness bikini championship.

Materials partially used in preparation: Ladies, 6 Reasons NOT To Compete

Preparing for a fitness bikini in 4 steps - the champion’s own method!

I gave myself over to sports and now a piece of my heart belongs to it, or maybe not a piece. And so now my mission is to teach, inspire and make your dreams come true. To give you a chance, an opportunity to experience those emotions and taste everything that you will remember throughout your life. And on top of all this, have a body that will also thank you and delight you with its successes.

The bikini fitness class is aimed at girls who want to compete and simply keep their body in perfect shape. Gracefulness and harmonious proportions are the final result of fitness bikini training.

Another important point is that the training process is different from the usual one (the average person training in the gym). Training becomes more complex, more frequent and more dynamic. And all this, of course, has a psychological impact... a psychological aspect. Be able to be stress-resistant and this will also be useful in our everyday life!

In order to prepare for Bikini from scratch you will need:

STEP 1. Desire You must have a burning desire to get closer to your dream body and compete. When there is a desire, everything else will follow.

STEP 2. Mentor (coach) You must have a mentor who has walked this path. Whom you can trust. Who will be with you from the very beginning to the end. Who will tell you all the nuances, answer numerous questions, and help in difficult times not only in word, but also in deed. Thanks to him, you will reach your goal together!

STEP 3. Strictly adhere to the discipline and regimen prescribed by the coach. This includes: - training; - dream; - recovery; - rest.

STEP 4. Dieting The diet is divided into several stages: - Weight; - Drying.

IMPORTANT: We do not use any steroids or other chemicals/additives!

Fitness bikini: not only in the West

Our compatriot from Izhevsk, Evelina Musina, performed an equally amazing transformation. The woman wore size 58-60 clothes all her life. Then a crisis happened in her personal life: Evelina was abandoned by the man she had loved for 37 years... She didn’t want to live. To motivate her mother, her daughter signed her up for the Miss Bikini competition. There were six months left to prepare.

Finding a coach was not so easy. Almost everyone looked at the plump lady of about 50 with the expression: <<Where are you going...>>. One agreed immediately, but warned that the result was not guaranteed - it all depended on Evelina herself.

And she did it! A special training program - the woman couldn’t even squat! - a nutrition plan, and besides this - work, cottage, study... When I noticed the first results, my motivation increased. In 4 months, Evelina lost weight to clothing size 42 and got rid of swelling. I even started wearing shoes 3 sizes smaller! At the competition she received the honorary title <<Miss Champion>>.

What is required for a fitness bikini? — Secrets of success at the start

General requirements for a fitness bikini

• Body proportions
• Image (swimsuit, makeup, jewelry, shoes, appearance)
• Maintaining proper nutrition
• Intense, regular training
• Maintaining a routine (rest, sleep)
• Financial position
• Hall membership

Posing, swimsuit and smile

Even with an ideal figure that fits into the competition rules for bikini fitness, a girl has nothing to do without posing skills on stage. Therefore, all beginner fitness bikinists should take care of this process in advance. Gait and movements during performance play a huge role in the judges' verdict. The participant must gracefully demonstrate the curves and muscle definition of her body. At the same time, convey confidence through posture, forgetting about the remnants of the once inherent stiffness.

They teach posing. There are schools, seminars, programs, master classes that are conducted by people who have been working in the world of fitness for many years or who are former competition participants themselves. They help the contestants open up and together create individual images for the stage. Practical posing lessons hide weaknesses and give you the opportunity to build on your strengths to get closer to victory.

A special swimsuit can be purchased new, ready-made, made to order, or borrowed from familiar participants. It is important to consider the style and ideal fit on the body. A swimsuit should highlight a girl's assets. Do not hide her muscular achievements and certainly do not hinder her movements.

Photo. Posing: an important component of the bikini look

Smiling is another key to success. You shouldn’t even go out in public without it. It conveys the mood of the participant. A smile is the final note in the created image of a bikinist.

Features of the competition

In order to participate in such competitions and become a model in this category of bodybuilding, you must have the correct body proportions, which are inherent in nature. And the degree of development of muscle mass also plays a decisive role. It is worth noting that the muscles should be developed, and not large and voluminous. It is this condition that allows you to gain the necessary weight without using various pharmacological additives and drugs.

And also an important condition is the minimum content of subcutaneous fat, about 8-10% of the total body weight. This mandatory item causes great difficulties for female athletes, but compared to bodybuilding criteria it is not so difficult and quite doable.

In order to calculate the optimal weight for participation in competitions, it is necessary to make the following calculations: subtract 112 from height, for example, according to these calculations, an athlete with a height of 168 cm should weigh about 55 kg.

In addition to the basic physical criteria, the organizers set restrictions on appearance:

• a participant cannot perform in a thong;
• shoes must be without a platform;
• The maximum heel size is 12 centimeters.

Competition stages

Each competition is held according to the standard scheme: 1 round, 2 stages per round.

1. The initial stage is the presentation of her form, the athlete walks across the stage, takes a place exactly in the middle and takes a pose facing the judges, the next action will be a 180-degree turn in order to show the judges her form from the back. After this, the participant returns to the previous position. After these stages, the model returns to the rear edge of the stage. Each athlete is given no more than 10 seconds to present.
2. At the second stage, the so-called competition takes place, all participants take their places on the stage, then they become groups and successively make four turns of 90 degrees, thereby showing their figure to the audience directly and from the back, followed by a turn to the left to the edge of the stage and another turn to the audience.

Participants' evaluation criteria

The main criteria for the judges of such competitions are the balance and harmony of the figure, as well as the ability to take advantageous poses, appearance, skin tone and beauty in general.

Judges pay a lot of attention to grace, posture, ability to present oneself, as well as the ability to move and much more. First of all, this is a beauty contest, so the requirements here are of this kind.

Large muscles, pronounced veins and vessels negatively affect the judges' assessment

In general, the figure should be very feminine and graceful, special attention is paid to the harmonious combination of the figure and swimsuit, as well as the athlete’s hair and makeup

Fitness bikini swimsuits (photo)

It is worth noting that not only girls, but also middle-aged women, the so-called “fitness bikini after 40 years,” can become models in this sport.

Despite its short history of existence, this sport has its own stars, among whom there are many of our compatriots, the brightest of which are the two Catherines:

• Ekaterina Lapteva, who began her career as an athlete in a completely different field, in gymnastics, but nevertheless she performs very successfully on stage and repeatedly takes prizes both in Russia and abroad.
• Ekaterina Usmanova, one of the most popular fitness girls of our time, it was she who became a real living propaganda of elastic and juicy buttocks, at the moment she no longer takes part in competitions, but her so-called track record is very long.

Photo of women fitness bikini

Fitness bikini

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.