What do you need for a bikini competition?

The behind-the-scenes effort required to become a bikini competition athlete is incredibly demanding and requires more willpower than simply choosing a salad instead of fries to accompany your burger.

To be a bikini competition girl, you will need more than just an impressive, tanned physique or a beautiful face in a gorgeous sequined suit with two perfect heels to show off on stage… it requires much more, but there are things you should know first of all..

How do you train?

Preparing for a competition takes three to five months, depending on how fit the bikini competition athlete is.

If you are in good shape and training 3 to 5 times a week, it should take you about 12 weeks; however, if you are not, it could take you even 12 weeks.

You must also make sure you have enough time to lose weight healthily, with the goal of losing body fat.

Without further ado, our pros, Raúl Carrasco and Danny Márquez, explain the guidelines you should follow for a bikini competition.

What is it like to enter a bikini competition?

Well, the show is only one part of a bikini competition. Beyond the sky-high heels and smiles are those months of intense preparation, which can be harmful to physical and mental health for some people.

So, if you are thinking about becoming a competitive athlete or are simply curious, there is more to know—and we are not talking about technique.

Being part of this world requires an investment, but it also brings a beautiful reward that means more than just winning trophies or being applauded or admired on a stage, in magazines, or on beaches; it is also the inner reward that often increases daily motivation, and this depends on how you manage your diet, the way you train, and the aids you use.

However, competitive shows take place throughout the year, and how you live your life is part of that periodization.

The better designed a preparation is, the better not only the performance will be, but also the quality of life.

This article is not a guide on how to eat, how to supplement, or how to train, as that is part of what your coach will provide… but?…

What should bikini athletes wear?

The «Bikini» division, specifically, is for competitors with the least muscle mass of the five categories; there are certain requirements—what are they?

A foundation of muscle that shapes the female body, full, round glutes with slight separation between the hamstrings and the gluteal area, as well as a small amount of roundness in the deltoids.

To enter a bikini competition, you should have noticeable muscle definition, but not huge, bulky muscles. It is one of the most popular and eye-catching divisions on the amateur and professional circuit every year, at every event and in every gym.

How are the shows conducted?

Athletes in this category are organized into different classes according to age and height. As a class, they take the stage and compete based on stage presence, body composition, and the overall balance of their muscular proportions.

Athletes in a bikini competition are judged in a front pose, a back pose, and a 10-second individual posing routine, or as stipulated by the regulations (as well as their transitions and flow).

They are also judged based on stage presence, hair, makeup, and tan.

Generally speaking, if you are a woman who wants to enter a bikini competition, the goal is to present a lean, athletic physique with balanced muscular proportions and curves.