Upper Body and Core Workout with the Pros

August 19, 2019

Upper Body and Core Workout with the Pros

Part 2 of our workout with the Pros!

Building a strong upper body is essential to enhancing your curves and giving the look of a tiny waist. Moving on from our blog post about our athletes favorite leg workouts, we want to share with you the ideal upper body exercises and how our bikini, fitness and figure athletes perform them.  Leading up towards a bikini competition you will definitely want to include these moves:

 

Kettle Bell Swings:

Place one kettlebell between your feet. Push back with your butt and bend your knees to get into the starting position. Make sure that your back isflat and look straight ahead. Swing the kettlebell between your legs forcefully. Quickly reverse the direction and drive though with your hipstaking the kettlebell straight out. Let the kettlebell swing back between your legs and repeat.

 

Straight-Bar Cable Row:

  1.  Sit down on the bench and place the bottoms of your feet in the foot holders.
  2. Bend slightly at the knees and grab the straight bar with both hands, grip should be about shoulder width apart.
  3.  Let your shoulders shrug forward and then pull the bar to your chest.
  4.  As you pull the bar in push your chest out and try to squeeze your shoulder blades together in the back.
  5.  Let your arms return back in with the straight bar. This completes one rep.

 

Barbell Shoulder Press:

1 ) Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head. Grab the barbell with a pronated grip (palms facing forward).

2 ) Once you pick up the barbell with the correct grip width, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.

3 ) Lower the bar down to the shoulders slowly as you inhale.

4 ) Lift the bar back up to the starting position as you exhale.

5 ) Repeat for the recommended amount of repetitions. Variations: This exercise can also be performed standing

 

Face Pull: 

Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. Keep your upper arms parallel to the ground

 

T-Bar Row: 

1 ) You can perform T-Bar rows by straddling a rowing machine and placing your feet firmly on the machine's foot supports. While keeping your back straight, bend down and grasp the bar with a shoulder-width grip, and then raise the bar off its support just a bit

2 ) While maintaining the stance shown in Figure 11, use your back and lats to lift the bar upward until it touches your lower chest. Squeeze your shoulder-blades together at the top, as shown in Figure 12, and then lower the bar slowly under control until it reaches the position shown in Figure 11.

3 ) When you lower the bar, be sure to keep the bar from touching its support at the bottom--this keeps the tension on your muscles throughout the exercise.

 

 

Lateral Raise:

  1. Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you. This will be your starting position.
  2. While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
  3. Lower the dumbbells back down slowly to the starting position as you inhale.
  4. Repeat for the recommended amount of repetitions.

 

Variation: This exercise can also be performed sitting down.

 

 Sumo Deadlift:

1 ) Begin with a bar loaded on the ground. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.

2 ) Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.

3 ) As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.

4 ) Return the weight to the ground by bending at the hips and controlling the weight on the way down.

 

Battle Ropes:

1 ) For this exercise you will need a heavy rope anchored at its center 15-20 feet away. Standing in front of the rope, take an end in each hand with your arms extended at your side. This will be your starting position.

2 ) Initiate the movement by rapidly raising one arm to shoulder level as quickly as you can.

3 ) As you let that arm drop to the starting position, raise the opposite side.

4 ) Continue alternating your left and right arms, whipping the ropes up and down as fast as you can.

 

Seated Flat Bench Leg Pull-In:

1 ) Sit on a bench with the legs stretched out in front of you slightly below parallel and your arms holding on to the sides of the bench. Your torso should be leaning backwards around a 45-degree angle from the bench. This will be your starting position.

2 ) Bring the knees in toward you as you move your torso closer to them at the same time. Breathe out as you perform this movement.

3 ) After a second pause, go back to the starting position as you inhale.

4 ) Repeat for the recommended amount of repetitions.

Variations: You can also perform this exercise on a mat on the floor just by placing your arms to the sides. In this case, the legs will be stretched and elevated slightly over the floor. Also, as you become more advanced you can hold a dumbbell in between your feet or attach a pulley to them for added resistance. 





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Size & Style Guide

Please take the time to read the below to find the size and style that is best for you.

 

How do I choose my brief size?

Your brief size is determined by your hip measurement. Your hip measurement is to be taken on your HIGH HIP which is on your underwear line--NOT around your glutes or widest part. Take a tape measure and measure the full circumference of your hips 

 

We want you to look and feel your absolute best on stage so please make sure you check your measurements properly. Remember to order with your stage weight in mind.
If you happen to be in between two sizes then please select the smaller size on your order form as you are likely to drop size as your competition date approaches. However if you are already close to stage weight then the bigger size may be more appropriate.
Size Hip Measurement 
4 70-75cm
6 75-80cm
8 80-85cm
10 85-90cm

This sizing chart applies to ALL of our bikini brief and figure suit styles.

 

Crotch Measurement

Your crotch measurement is an optional measurement you can offer when placing your order. Our pattern will fit the vast majority of sizes but you may feel free to add this measurement in your order notes if you have a c-section scar you wish to hide or if you want your bottoms to sit higher or lower than usual.

 To find your crotch measurement, take your tape measure to your back and hold the end of it at the top of your underwear. Pass the tape though your legs and take note of the measurement of where you would like your suit to sit at the front. Somewhere between 35-50cm is considered normal. Please contact us if you have any troubles.

Competition Bikini measurement

 

 

How do I choose my Brief Style?

We offer 3 different brief styles, Standard, Euro and Figure suit. 

Competition Bikini

Standard style briefs is our original and most popular cut. These bottoms are suitable for All bikini and fitness federations. They sit around the hips and have a butterfly shaped scrunch bottom to accentuate the glues. 

Fitness Competition Euro Russian Cut

 

The Euro Cut briefs have a V shape with a scoop front and butterfly scrunch bottoms. It is designed to sit high over the hips to give a flattering look to your midsection and create the illusion of elongated legs and smaller waist.These briefs are best suited to European competitors and federations like IFBB.  Lots of ICN girls also love this look. We have noticed this style is becoming more popular with all federations.

Competition Bikin

Our figure suits come with a high V-Shape front and back. The briefs and are designed to sit high on the hips. The straps are adjustable and criss-cross on the back, which clips onto the top.They come in all our different cuts. Pro, Brazilian, Extra Cheeky and Cheeky and DO NOT have a scrunch bottom unless requested otherwise. Model wear Size 6, Brazilian Cut.

You can choose Standard Moulded, Sweetheart Moulded or Slider style tops. We do not offer Bombshell Diva cups with figure suits due to poor bust support and  possible gaping from the chest.

How do I choose my brief cut?

Each of our 3 brief styles come in 4 cuts. From smallest to largest they are Pro, Brazilian, Extra Cheeky and Cheeky. 

Pro Cut: If you have great glutes and want to show them off. then the 'Pro' cut is perfect for you.

Brazilian: Our most popular cut is our ‘Brazilian’ it is a great all rounder and is suitable for most federation.

Extra Cheeky: For federations that require 1/3 coverage we recommend the ‘Extra Cheeky’ cut.

Cheeky: For federations that require 50% coverage the ‘Cheeky’ cut is your best option.

 

Competition Bikini Cuts

 How do I choose my top size?

We have 3 different top style to choose form. Sweetheart moulded, Slider, Bombshell diva.  

Competition Bikini Top            

Our most popular cup is the 'Sweetheart' Moulded top. These scooped bra tops have a layer of padding sewn in to help enhance and shape the bust. This style is a great all-rounder and suits competitors with natural or enhanced breasts. This top style has been popular with girls with smaller busts as it adds fullness and cleavage whilst adding curves to your look. The shape of the cup also hugs the chest, preventing gaping and provides plenty of support. For natural competitors who want to control excess skin from breastfeeding or a huge weight loss, the sweetheart cups are great as they can help stop any ‘spillage’. The shape also helps to add an extra cleavage boost, especially when extra padding is added. For competitors with implants this style is great as it moulds to in implant perfectly and sits nicely under the bust to hide any scaring from surgery.

Model wears DD Slim Coverage. 

 

Competition Bikini TopSlider glamfit fitness competition bikini

Our Slider style top is a traditional triangle bikini, they are designed to slide along a draw string. This allows for more flexibility in the size and coverage of the top. This style is suited to competitors with implants.  For our smaller busted girls, this top is not the most flattering because it is not padded or moulded. Slider bikini tops come with a thin layer of padding to avoid ‘high beams’. 

Model wear DD Slim Coverage

Competition Bikini Top

Our newest design the 'Bombshell Diva' top has one continuous underwire which peaks in the centre. This style is suited to WBFF, IFBB and other fashion focused federations. It is a deep plunging bra that creates the perfect cleavage. It is best suited to most girls with implants or a large natural bust. We do not recommend these cups if you are smaller than a natural B cup.

Model wear DD Size.

Diva Sweetheart Bikini Top

Our Latest Bikini cup the 'Diva Sweetheart' is designed to give you the European body building competition look.  It looks great with natural or implant busts, it comes with inbuilt push up.  If you are wanting the extreme cleavage look, we recommend sizing up and adding extra padding to your order.

 

Competition Heel Size ChartShoe size guide

If you need assistance with finding your size, please contact us BEFORE placing your order on +61409699270 or by emailing bikinis@glamfitbikinis.com, we are here to help :)