HourGlass by 1%ers

04 | Picking Apart the Bikini Criteria

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How does a bikini hourglass physique look like?

In this episode, we dive deep into the IFBB /NPC bikini judging criteria, what an "hourglass shape" truly means (and what it doesn't), and address common misconceptions.

What do the judges look for and is the bikini category right for you as a competitor? Let’s find out! 

Here are the takeaways you'll walk away with after this episode:

  • A deep understanding of what judges look for: symmetry, balance, and the coveted hourglass shape.
  • Why muscle density and conditioning are more important than just size in bikini competitions.
  • Key training tips to build a well-developed lower body, with a special focus on the glutes.
  • The difference between an hourglass and an X-frame physique—and why one is preferred over the other.
  • How flow and posing can make or break your stage presentation and physique balance.
  • The importance of making critical adjustments during the final stages of prep to nail the perfect look.
  • Why balance and symmetry are essential for winning and how proper training and posing can get you there.
  • The right level of conditioning to aim for—extreme leanness isn't always the answer.
  • The benefits of stage experience for understanding how your body performs under pressure.
  • How trusting the process and avoiding common pitfalls can lead to a smooth prep journey.
  • The strategic side of bikini competition—success isn’t just about the physique, but also competitiveness and presentation.
  • The importance of mastering posing techniques without overdoing it, especially when showcasing the glute-ham tie-in.
  • How to project confidence, femininity, and a healthy lifestyle on stage.
  • Debunking common myths and misconceptions—professional guidance is key for clarity.
  • Understanding exactly what’s required for success in bikini competitions and how to meet those standards effectively.

    • Follow us on Instagram for more Bikini content and to inquire about comp prep coaching or IFBB posing:

    TIM https://www.instagram.com/tim_1pcntrs/

    KAREEN https://www.instagram.com/kareenghaddad/

    1%ERS https://www.instagram.com/1pcntrs/

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