Posted 20 April 2011 by Linda Cusmano

Bikini Division

Contest Prep Tips

Bikini Division Contest Prep Tips

The latest division added a few years ago to NPC/IFBB has taken like wildfire. Ladies love the fact that they can come in looking fit and toned without the need for bulk. A good healthy lifestyle and attention to diet will help you get this look which can be easily attainable naturally and held most of the year realistically!

This division opens the door to a more mainstream physique with a lesser budget. The bikinis are much more ‘beach style’ and less extravagant and because there is no need for a routine all you need to master is a nice smooth walk in some sexy high heels. This division is very budget friendly and perfect for the ladies who do not want to get at muscular as fitness or figure women. With this type of body you can fit the training and proper meal regimen into your day because it is what most healthy lifestyles should look like in general.


Posing is not standard so you get some flexibility in the poses you choose for front and back stance. Smooth transitions are crucial when walking, standing, posing and shifting into the next pose.
The key is fluid movement which comes with practice in front of the mirror in the heels and bikini. The one thing you want to work on is a signature stand facing the judges and then a back view stance which is slightly different. Learn to step and turn smoothly to eliminate extra stepping, practice the step turn.


You will want to work toward a long lean muscle type so the type of workouts you do will depend on what cycle of training you are in relative to contest day and your fitness level at that time. I have found that in general crossfit type circuit work is excellent to help with fat loss, tone and conditioning toward the longer lean muscle bellies. Keep flexible so that length shows and train through full range of motion.

I like to use combo exercises so that you get in multiple muscle groups and tweak out the fat burning because you use compound muscle combinations. Do not fear muscle gains, it is very difficult to build so you will not get huge!

3 exercises you can try which are on my website that can help you get that bikini body:

Thrusters, Inverted Press and Dolphins

These exercises (video examples below) help peak your frame so that your shoulders and legs accent a smaller waist.

Work for higher reps or timed reps, muscular endurance is typical of the bikini body.

I would look for a show that is 6-12 months away depending on your conditioning at the moment, then plan toward that show giving you time to look into it more, attend one maybe. You can get familiar with the division, the photos of contests showing the body types placing top 10. This also gives you time to fully budget things out, food, tan, entry, suits, you name it.




For bikini the beauty aspect is looked at so you want to have fabulous hair which you can do yourself back stage or come ready done, shows can start very early so unless you have a hair person who can come very early, be ready to be self sufficient. Nails, tan and details need attention.


Balance your meals keep carbs clean, proteins lean. Do not fear protein drinks they can add to your nutrients without making you feel too full. Greek no fat yogurt is also a great alternative for those who do not like protein drinks. Check out my tuna stuffed avocado for a great meal idea.


Water is a key factor for your lean appearance and amazing skin, 2 liters per day at minimum up to 2 gallons. Do not cut out fats; eat the right ones, nuts, avocado, fish, olives and olive oil as well as flax, hemp and blends of these.


For bikinis I like to refer my clients to, Amy can make up great bikini division suits for an affordable cost. If you like an edgy suit you can also check out some of the sinful brand suits from affliction which are stunning.

Written By Linda Cusmano



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