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!
Ekaterina Usmanova
Blog: @usmanovakate
Subscribers: 1.4 m
Media personality, popular fitness model, Russian fitness bikini champion and founder of the Usmanovateam fitness project.
Ekaterina began her athletic career as a fit girl with powerlifting, and at her first competitions, this seemingly fragile girl lifted a heavy barbell.
Even today, Usmanova believes that girls should focus on strength training and give up strict diets, since an unbalanced diet can cause irreparable harm to the body.
Ekaterina’s curves are the ideal figure for many girls, but Usmanova is especially popular among male subscribers.
But if men prefer to just stare at photographs of a half-naked beauty, then girls are primarily interested in the mechanism for building such a chic body. The secret to ideal shape is daily training and avoidance of “gastronomic garbage”.
On her page, the girl not only demonstrates her sculpted charms, but also shares practical tips on creating ideal abs, chest and buttock muscles. One of Catherine’s main recommendations:
“Don’t be afraid to pump up your butt. This is a problematic body part for many girls. Pump, load and work on the beauty of your buttocks every day!”
Work on your beauty, and as a reward - a butt like a nut. Not a bad prize, by the way, before the beach season!
Blog: @anna_kurkurina
Subscribers: 50K
She doesn't wear a bra or heels, doesn't grow her hair long, and buys her clothes from men's stores.
If you are not yet familiar with the strongest woman on our planet, let me introduce you to Anna Kurkurina, an athlete, coach and absolute world champion in women's powerlifting.
Perhaps it is at this moment that all your templates are torn and you once again peer at the photo with disbelief. Yes, yes, despite the mountain of iron muscles, this is not a man in front of you. As Anna Kurkurina herself says: “The strongest woman on the planet cannot look dystrophic!”
Anna has long not paid attention to comments about how she looks “like a man” and has even stopped correcting people who refer to her only as “a young man.”
This is already a familiar path for many: people see photos, wrinkle their noses in disgust, watch training videos and after a while they realize that they are completely fascinated by Kurkurina as a coach.
In her youth, Anna managed to work as a biology teacher and livestock specialist at a local zoo, and today she runs a training channel on Youtube, conducts master classes for trainers and group training sessions broadcast in real time.
The main principle of Kurkurina’s training is to surprise the body. Anna helps even those who have been rejected by medicine to become healthy and beautiful.
She literally puts people on their feet. For beautiful and healthy legs. And he believes that age cannot be an obstacle to sports.
Anna Kurkurina is a whole story about how different a person’s appearance and his inner fullness can be.
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.
Alone or with a trainer
First of all, you need to decide how much help you need from a trainer. This is not easy to do, since in a new field it is difficult to determine your degree of incompetence. In other words, you don’t yet know how much you don’t know.
5 signs that you don’t need a coach for the entire preparation, but only occasionally (posing, form control, fine-tuning in the last weeks)
- you regularly train in the gym for at least a year - you constantly read thematic sites (for example ours), the website of federations, bodybuilding news - you constantly watch popular channels about bodybuilding and bikini, you have a couple of bikini athletes whose achievements you constantly follow - you know the difference between low carb, no carb and carb alternation - you know the difference between a Lindover and a Land Rover
If you answered yes to 4 out of 5 questions, then most likely you can prepare on your own with minimal support from a trainer, constantly studying materials on the Internet. And our site can help you with this. You can also attend seminars by famous trainers to systematize your knowledge and learn something new.
The trainer will definitely be useful for you to practice posing. In this matter, an experienced outsider's view is needed. Also, a posing coach will be able to tell you weak points that you need to pay attention to.
How long should you practice posing?
Our answer: the longer, the more confident you will feel on stage. In 3-4 workouts you will be able to more or less learn the required poses. Optimally 6-12 workouts. Just for the entire drying period.
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.
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
Physical training
Drawing up a complete training program should be carried out taking into account your health characteristics. The coach must monitor the psychological mood for victory, support and monitor the correctness of the exercises in every possible way. Preparing for a fitness bikini from scratch should always begin with psychological support and the desire to take first place.
What is special about fitness bikini training? When contacting a professional trainer, an individual training plan will be drawn up, which can then be adjusted taking into account the results obtained.
To become a sports model, you must adhere to certain principles when organizing your activities:
- you can’t immediately take on intense loads (medium weight is optimal);
- It’s worth deciding on the minimum number of classes per week (there should also be time for rest);
- Cardio training is required after strength training, at least 15 minutes (if they are not contraindicated).
A correctly drawn up plan will allow you to see the first result after 7-10 days of regular exercise. Most often, girls come to the gym with the thought: “I want to become a fitness bikini - where to start?” And you should start by hiring a personal trainer and the desire to win.
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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