From my personal competition experience, conversations with other athletes, and observing various fitness contests, I’ve noticed there are many questions about preparing for fitness competitions. In this article, you’ll find 10 tips to help you achieve a flawless stage presence.
1. Understand Federation and Category Requirements
First, decide which federation and category you’ll compete in. Read the federation’s rules and requirements carefully. Learn about the shapes and cuts of bikinis that must be worn. For instance, bikinis in the two popular federations IFBB and NPC differ in terms of bra cup shape and bottom cut. Knowing these nuances in advance is essential.
2. Choose the Right Bikini Cut
Bikini trends evolve slightly each year. Follow world and European championships and their winners to stay updated on current trends. In recent years, a V-shaped cut at the front of the bikini bottom and a larger cup design have been favored for creating X-shaped proportions with the lower body.
3. Pick the Right Bikini Color
Your bikini is one of the most important elements of your stage look. What suits one athlete may not suit another. When choosing a bikini, consider your hair color, facial features, stage experience, and the color that makes you feel confident.
4. Master Posing
One rule applies here: practice, practice, and practice some more. Grace, lightness, and femininity are the keys to successful posing. Watch other athletes pose, book private lessons, record yourself, and analyze your mistakes. Remember, no winner is born knowing how to pose – they all put in significant effort to perfect it.
5. Your Final Form
If you don’t feel ready, postpone your competition to a later date. Remember, even the most beautiful bikini won’t help if you’re not well-prepared. Healthy preparation and a strong mental state are always more important than holding a trophy in your hands.
6. Skin Care and Prep for Tanning
For even tanning on competition day, exfoliate and moisturize your skin with oil-free products. Use tanning-specific body lotions and scrubs, or simply exfoliate with coffee grounds. Pay special attention to dry areas like elbows and knees. Remove all body hair, including from arms, abdomen, and back, 2–3 days before the competition.
7. Makeup and Hairstyle
Stage lighting can make your face look pale, so your makeup should be vibrant but not overly dark. Never apply body tan to your face. Lift your hair from the roots, preferably leaving it loose, and use products that add a healthy shine.
8. Jewellery – A Stage Essential
Choose dangling and slightly sparkly earrings, coordinating the color with your bikini if desired. Typically, one or two sparkling bracelets are worn on the wrists, and a ring is also an option.
9. Proper Rest Before Competition Day
You may have to wait all day before your category’s turn on stage. Your mental state and quality rest are crucial. Take a day or two off, plan a comfortable trip to the competition city, and make a checklist of what to bring. This will help you sleep peacefully and feel rested before the competition.
10. Relaxation Before Stepping on Stage
If you feel tense on competition day or before going on stage, listen to your favorite music through headphones, meditate, do breathing exercises, or repeat affirmations to yourself. Strive to stay balanced and relaxed.
Participating in fitness competitions, especially for the first time, can be a challenging test but also a significant personal achievement or even a new passion that changes your life. Prepare with professionals, work with experienced trainers, pose with top athletes, and consult with designers who will not only create your dream bikini but also guide you toward a polished, personalized look.