Tag Bikini
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NPC and IFBB Bikini Division
The NPC and IFBB established the Bikini division in 2009 for women who did not want to gain the muscle mass necessary for bodybuilding, fitness or figure. Bikini is defined by a toned physique but without the excessive leanness seen in the other divisions, with an overall feminine shape. What I love about the bikini division is that it enables competitors to show a flirty attitude onstage. This division has grown tremendously among competitors and spectators since its inception, but has gotten a bit of heat from naysayers who hold onto the “bigger is better”approach in bodybuilding.
Here are the NPC guidelines for the Bikini division:
• Competitors will compete in a two-piece suit.
• The bottom of the suit must be v-shaped.
• No thongs are permitted.
• Competitors can compete in an off the rack suit.
• All swimsuits must be in good taste.
• Competitors must wear high heels.
• Competitors may wear Jewelry.
Height Classes
For National Level Contests that are Professional Qualifiers:
• Up to and including 5’1”
• Over 5’1” and up to and including 5’2½
• Over 5’2½” and up to and including 5’4”
• Over 5’4”and up to and including 5’5½”
• Over 5’5½” and up to and including 5’7”
• Over5’7
A promoter can choose to have fewer Height Classes for non-national level contests as follows:
For all Contests with Two (2) Height Classes:
• Up to and including 5’4”
• Over 5’4”
For all Contests with Three (3) Height Classes:
• Up to and including 5’4”
• Over 5’4 and up to and including 5’&’
• Over5’6”
For all Contests with Four (4) Height Classes:
• Up to and including 5’2”
• Over 5’2” and up to and including 5’4”
• Over 5’4” and up to and including 5’6”
• Over 5’6
Competition Judging
Presentation
Competitors will walk onstage alone and perform their Model Walk (personal preference).
The Model Walk consists of the following:
• Walk to the center of the stage, Stop and do a Front Stance,
• then a full turn and do a Back Stance,
• then turn to the front again and face the Judges as directed,
• then proceed to the side of the stage.
Comparison Round – Two-Piece Swimsuit
• Competitors will be judged wearing a two-piece swimsuit and heels.
• The competitors will be brought back out in a group and directed to do a full Front and Back Stance.
• Judges will have the opportunity to compare competitors against each other in half turns. (No side judging permitted, front and back only)
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Discussion On Glute Exercise #1: Reverse Abductor Press
In the Top Ten Glute Exercise Video Series Ian Lauer CSCS and IFBB Men’s Physique Pro and I presented ten exercises which we felt were the most effective for building and tightening up the glutes. Number one on the list was the Reverse Abductor Press, which I will describe here.
I chose the Reverse Abductor Press as the number one exercise in the Glute Series because it is the best exercise for tightening up the ham glute tie in, plus it does an incredible job of rounding out the glutes.
You will get on a leg abductor machine (this is the machine that works your outer thighs), but you will face the back support pad instead of resting against it (i.e., backwards). Keep your upper body upright and move your legs out to the sides, sitting into the movement and squeezing the booty as you do this. If you want an extra burn on this you can hold each rep for up to three seconds.
Recommended rep range is 15 repetitions for each leg, 6 to 8 sets total. You can increase your rep range to 20 or 25 to really work your glutes!
Watch it on YouTube:
Discussion On Glute Exercise #2: Dip Machine Leg Press
In the Top Ten Glute Exercise Video Series Ian Lauer CSCS and IFBB Men’s Physique Pro and I presented ten exercises which we felt were the most effective for building and tightening up the glutes. Number two on the list was the Dip Machine Leg Press, which I will describe here.
Facing an assisted dip machine, climb up and place your right foot firmly on the plate you would normally kneel on, with your other leg behind you (knee bent or straight). Grab onto the side handles for stability and position your torso so that your waistline is at the level of the handles. Push down on plate with your right foot and fully extend at the hip and knee without locking out the knee, and drive your movement through the heel to emphasize the stretch. As you do this, squeeze your booty and pause briefly. Return to start, then repeat. Complete a full set with right leg, then switch legs.
Bear in mind that when you set your weight for this move, you actually will be selecting the weight used and NOT the weight of assistance since you will be pushing against the plate rather than allowing it to assist you.
Recommended rep range is 15 to 20 repetitions for each leg, 5 to 6 sets total. You can increase your rep range to 25 or 30 if you really want to feel the burn!
Watch it on YouTube:
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