By: Ana Plenter, Founder of Build My Body Beautiful & Award Winning Personal Trainer Toronto

Stepping on a bikini competition stage is no small feat. It’s not just about looking great in a bikini. It’s about strength, endurance, and above all, confidence. This article, therefore, provides you with the top 10 sports drills that will amplify your bikini competition training, making sure you are ready to outshine your competition.

Drill 1: Plank Holds

Planks are a staple in bikini competition prep, and for a good reason. This exercise tones your entire body, emphasizing the core, which is crucial for that stage-worthy physique.

Benefits:

• Strengthens your core
• Tones your glutes and hamstrings
• Improves balance and posture

How to do it:

1. Start in the push-up position.
2. Bend your elbows at a 90-degree angle, resting your weight on your forearms.
3. Keep your body in a straight line from your head to your feet.
4. Hold this position for as long as you can.

Drill 2: High-Intensity Interval Training (HIIT)

HIIT workouts involve short bursts of intense exercises, followed by short periods of rest. They’re a bikini competitor’s secret weapon for fat burning and muscle toning.

Benefits:

• Maximizes calorie burn
• Boosts metabolism
• Enhances endurance

How to do it:

1. Choose an exercise (e.g., sprints, burpees, jump squats).
2. Perform the exercise at maximum effort for 20-30 seconds.
3. Rest for 10-20 seconds.
4. Repeat the process for 15-20 minutes.

Drill 3: Squats

Squats are essential in a bikini competitor’s workout routine. They focus on the lower body and core, giving you toned legs and a firm, rounded glutes.

Benefits:

• Tones the legs and glutes
• Strengthens the core
• Improves balance and coordination

How to do it:

1. Stand with your feet hip-width apart, toes pointing forward.
2. Bend your knees and lower your body as if sitting in a chair.
3. Keep your back straight and ensure your knees do not extend beyond your toes.
4. Push through your heels to return to the starting position.

Drill 4: Deadlifts

Deadlifts are excellent for strengthening and sculpting your posterior chain – your back, glutes, and hamstrings.

Benefits:

• Strengthens the back, glutes, and hamstrings
• Improves posture
• Enhances grip strength

How to do it:

1. Stand with your feet hip-width apart, a barbell at your feet.
2. Bend at the hips and knees, grasp the barbell with an overhand grip.
3. Keeping your back straight, lift the barbell by straightening your hips and knees.
4. Lower the barbell to the floor, maintaining a straight back.

Drill 5: Push-Ups

Push-ups are a fantastic exercise for working the upper body and core.

Benefits:

• Strengthens the chest, shoulders, and triceps
• Engages the core
• Enhances upper body endurance

How to do it:

1. Start in a plank position with hands shoulder-width apart.
2. Bend your elbows, lowering your chest to the floor.
3. Push yourself back up to the starting position.

Drill 6: Bicycle Crunches

Bicycle crunches are a dynamic ab exercise that targets the entire abdominal region and the obliques.

Benefits:

• Tones the abs and obliques
• Improves core strength and stability
• Enhances coordination

How to do it:

1. Lie flat on the floor, hands behind your head.
2. Lift your knees towards your chest and lift your shoulder blades off the floor.
3. Alternate bending your knees as if cycling while touching your elbow to the opposite knee.

Drill 7: Lunges

Lunges are excellent for toning the thighs and glutes, while also improving balance and coordination.

Benefits:

• Tones the thighs and glutes
• Strengthens the core
• Enhances balance and coordination

How to do it:

1. Stand straight with your feet hip-width apart.
2. Take a step forward with your right foot and lower your body until your right knee forms a 90-degree angle.
3. Push through your right heel to return to the starting position.
4. Repeat with the left leg.

Drill 8: Pull-Ups

Pull-ups are a challenging upper-body exercise that works your back, shoulders, and arms.

Benefits:

• Strengthens the back, shoulders, and arms
• Enhances grip strength
• Improves upper body endurance

How to do it:

1. Grab the pull-up bar with an overhand grip, hands shoulder-width apart.
2. Pull your body up until your chin is over the bar.
3. Lower your body back to the starting position.

Drill 9: Jump Rope

Jump rope is a high-intensity cardio exercise that also works your coordination.

Benefits:

• Burns calories
• Improves coordination
• Enhances endurance

How to do it:

1. Hold the ends of the rope at about hip height.
2. Rotate your wrists to swing the rope and jump over it with both feet.
3. Continue for a set period or number of jumps.

Drill 10: Mountain Climbers

Mountain climbers are a full-body workout that combines cardio and strength training.

Benefits:

• Tones the abs and lower body
• Enhances endurance
• Boosts metabolism

How to do it:

• Start in a plank position.
• Bring your right knee towards your chest.
• Quickly switch and bring your left knee towards your chest.
• Continue alternating in a running motion.

Now, armed with these top 10 sports drills for bikini competition training, you have all you need to push your boundaries and step on the competition stage with confidence and power. Remember, consistency is key, and your effort will pay off.

So, what are you waiting for? Start incorporating these drills into your workout routine and let us know how it goes. Feel free to share your experiences and progress in the comments section. Your journey may just inspire someone else to start theirs. And don’t forget to share this article with your fellow bikini competitors. Together, we grow stronger!