So you’ve decided to compete in your first physique competition or wish to, yet you don’t know how to prepare. It is only natural to be nervous, but with right preparations and mindset you will be able to stand out from the rest. Your main concern should be your abdominals, as this is the most difficult area to condition for most people. The correct way of strengthening your abs will be explained in the paragraphs below.
Of course, if you haven’t already you will need to cut any extra fat on your body. A healthy diet and exercise will do just this. That abs are the part of the body people look at first. It is a fact that you will be judged by the condition of your abs, but if your body doesn’t qualify then the abs obviously won’t matter. It’s best to consult with an experienced female physique competition trainer to get you ready for the competition. The right personal trainer (me) will tell you the right foods to eat, the best exercises for cutting fat and building abs.
The key to achieving well-conditioned abs is to focus on overall core exercises. As you may know, spot training doesn’t work, so don’t ever believe that only crunches will work the abs. In fact, performing crunches only will do absolutely nothing, especially when the body gets used to it. A much better alternative would be the stomach vacuum, which is executed by sucking in the stomach, holding while still breathing, and then repeat.
It’s also necessary to train the lower abs first, as they contain a thinner muscle than the upper half and require a bit more training. There are two types of crunches that are best used to train the abs, the butterfly crunch and reverse crunch. The butterfly crunch is done almost like a standard crunch, except your legs will be crossed. A reverse crunch is also executed similar to a typical crunch, except you will raise your hips off of the ground and keep your legs in the air. These crunches will help you get abs that stand out above all others.
The three exercises combined are a great way to get the upper hand in a female figure competition. Of course, working with me or one of my Los Angeles personal trainers will be much more effective considering our experience in training figure competitors. Be sure to work hard, work smart, and never give up to come out victorious in competition.
“The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100 percent.”