CANADIAN PHYSIQUE ALLIANCE JULY || ISSUE 36 | Page 34

SO HOW DO YOU ACHIEVE THE BIKINI
STANDARD IN ABDOMINALS? CHECK IT OUT! 
Inside the Issue
THE WAY
YOU TRAIN
Sorry ladies, but
anything heavy
(weighted) or places the
emphasis on your
obliques, is out. In
bikini, they want broad
shoulders, a TINY
waist, and round glutes.
Weighted exercises or
anything that builds
you 'outwards' is going
to develop size and
width that you don't
want. This doesn't
mean you shouldn’t
train abdominals, but
instead stick to high
reps and focus on your
lower abdominals - no
added weight.  
DIET AND
HYDRATION
Yes, you've heard it a
million times... abs are
made in the kitchen. That
tight midsection comes
from clean, nutrient rich
foods, and a healthy
amount of water for
optimal hydration that
supports your body's
needs. I personally feel
best with 3-4 litres of
water a day. Most coaches
recommend that
approximate amount and
perhaps a bit more on hot
days or any other time
you are warmer/sweating
more than normal. Find
what works for you and
couple that with 5-6
balanced meals each day
for optimum
performance
WAIST
TAMERS/BELTS
Always controversial, the
advent of bikini brought in
some serious criticism
when everyone started
squeezing their midsection
(and organs) into a corset
made of latex and hooks.
They may not be for
everyone, but waist tamers
do work! The trick is to
find one that works for
your body and is
comfortable to wear. It
shouldn’t be so tight that
you want to rip it off. The
support a waist tamer
provides can help you
learn to breathe through
your diaphragm (versus
low belly which can look
exaggerated on stage,
especially when you're
nervous) as well as
condition you to stand and
sit taller. It also helps to
have an adjustable one so
you can modify the fit
daily and during contest
prep.