If you are planning to compete in a bodybuilding bikini competition in the future, then this is the blog for you! This 5 Minute read will help make things easier for your show!
We’re going to be upfront about this. If you want to win, you need to master these qualities: Discipline, strength, willpower, and confidence. Competing in the bikini division of bodybuilding or physique competitions requires both a strong body and a strong mind. If you’re ready to take on this challenge, we’re here to guide you. Here’s everything you need to know about bikini competitions:
What is The Bikini Competition Division?
Modern-day female bodybuilding competitions are broken down into three distinct categories. These are Physique (or Figure), Wellness (which has seen a rise in popularity), and the most popular of them all – the Bikini Division. This Division is seen as an entry-level into the world of professional or amateur bodybuilding and does not emphasize size and muscularity. The criteria for each division are firmly laid out by the federation in which you are competing. For example, the NPC, which is the most popular federation in the U.S, states the following as their judging criteria for the Bikini Division:
- A foundation of muscle which gives shape to the female body
- Full round glutes with a slight separation between the hamstring and glute area
- A small amount of roundness in the delts
- Conditioned Core
- Overall look- hair, makeup, suit, and tan (This is the aesthetics part that we will talk about later)
Bikini athletes should NOT display
- Muscular density is seen in a figure/physique
- Squared glutes
Basically, the goal is to shape your body to look muscular whilst retaining a feminine, curvy, elongated physique.
Besides physique, you are also judged on your stage presence. This includes your overall appearance on stage. Your show suit, tanning, posing, hair, and makeup all matter a lot. On the day you step on stage, you should feel and look like a queen. Posing is crucial because that’s how you showcase your best features.
How much time does it usually take to prepare for a bikini competition?
Well, it depends on where you start. Usually, it’s around 12 to 16 weeks, but some folks need more time, while others who are already in good shape might not need the full 12 weeks.
The best way to help with your muscle growth is to hire a personal coach. Your coach will figure out how long you need to build muscles when you meet them. You can also hire a personal nutritionist to help with your diet.
Now, about the diet – it can seem pretty strict, especially if you’re not used to how bodybuilders eat during contest prep. Mostly, you’ll be sticking to lean white meats and veggies.
Your coach will adjust your diet as needed, maybe every three weeks or so, depending on how your body reacts. It’s crucial to stick to the plan and eat exactly what your coach says. This way, they can see how different foods affect your body and make the right adjustments accordingly to help you achieve your dream body.
What The Judges Want?
Many competitors find it tricky to figure out what exactly catches the judges’ eyes. Sometimes, a winner might look too muscular, while in another show, the winner might seem softer. In some cases, a competitor with less muscle might win, making her look thin and less shapely. The below points may sound gibberish to you, but you may want to bookmark this for when you’ve started your journey with coaches and are practicing your posing routines.
1. Front Pose
When the judges are judging a competitor from the front, they’re looking for some specific things. In the front pose, they want to see the width of the upper body relative to the proportion to the lower body. The shoulders should round nicely because of how the body twists. The arm that’s down should show off the side muscles (lats), making the waist look tiny and creating this cool S shape with the body. (Again we strongly recommend getting a personal training and posing coach to get your body shape dialled in)
The glutes need to be flexed a bit, to highlight them in comparison to your thigh muscles. It’s not about the stiration of the muscles in the Bikini Division, but rather than the elegance and proportion and symmetry of the competitor.
2. Back Pose
Now, when they’re looking from the back, they want to see rounded shoulders without each muscle head showing separately. Again no stiration – that is no super-defined muscles, but a relatively toned look. You need to keep your head up, your upper back flat, and your waist small. The glutes should be high because of a low back arch, not flexed too much, and definitely not super hard.
In conclusion, your journey to success in bikini competitions is a combination of hard work, dedication, and the right presentation. Your competition bikini plays a crucial role in showcasing your efforts and enhancing your stage presence. That’s why buying a competition bikini is better than renting it.
Ensure you shine on stage with a rhinestone bikini suit that not only fits perfectly but also complements your physique. Competition Suit Shop is your go-to destination, offering over 150 suits that can be custom-made to your size and style, starting from just $299! Don’t compromise on your appearance and presentation points – invest in a bikini that will make you stand out.
If you’re unsure about the color or design, our dedicated customer service at info@competitionsuitshop.com or via DM on @competitionsuitshop is ready to assist you.
Now, armed with the perfect bikini, go out there and turn your dream into a reality! Good luck, ladies! We’re rooting for you!
