PNBA Evet Markarian shares critical ab exercises and nutrition tips for the INBA PNBA Bikini category.
Visible athletic abs are essential to the judging criteria in the International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) Bikini Divas class. And, of course, your nutrition is essential for every natural bodybuilding division. Professional Natural Bodybuilding Association (PNBA) athlete Evet Markarian is a bikini competitor, and she explains ab exercises and nutrition tips to help sculpt your physique for the bikini division.
According to Evet Markarian’s Instagram profile, she’s a 2021 Natural Olympia gold medal winner in the Bikini, Bikini Angels, and Sport Model categories. And she shared a post on February 7th, 2022, that she received her PNBA pro card.
Bikini Bodybuilding Ab Exercises and Benefits
Evet Markarian makes planks and hanging leg raises staples in her abdominal training plan. On Instagram, she laid out the benefits of each ab exercise.
Planks
Evet Markarian said:
“Planks are a simple and power-packed total body exercise that can help you build strength in your lower and upper body, engage your core, and strengthen your ability to brace your abdominals while activating other related muscles, such as your glutes, hamstrings and lower back. Planking improves your body posture as well. Even doing just one minute of planks each day can help you achieve amazing results over time.”
Hanging Leg Raises
Evet Markarian stated:
“Are hanging leg raises effective?
Yes! Hanging leg raises primarily work the abdominals and hip flexors, and are a great addition to any fitness routine for overall core strength, spine health, and mobility.
Start by hanging on a bar, keeping your body straight, and then lift your legs parallel to the ground while keeping them straight (4 x 12/15).”
Nutrients for Fitness
Evet Markarian also dove into the importance of including proper nutrition in your diet. Markarian said:
“Why are nutrients important for fitness?
They give your body the energy it needs to do the job you want, even if you are trying to lose weight. Insufficient nutrition can reduce muscle mass, lower bone density, and cause fatigue. This puts you at risk of injury and illness, increases recovery time, causes hormonal problems, and, for women, menstrual issues.
You need quality carbs, lean protein, heart-healthy fats, and fluids for exercise.”
Bikini Bodybuilding Division
There are a few different INBA PNBA bikini divisions, including Bikini Divas, Bikini Angels, and Biknin Mamas.
Ab definition is essential in the Bikini Divas division but not necessarily in the Bikini Angels class. Bikini Divas athletes should exhibit a slight degree of definition. But Bikini Angels competitors are scored primarily on their presentation and personality.
Therefore, INBA PNBA athletes must train depending on the division they’re competing in since each division will require individual criteria for judges scoring. For example, Men’s Physique Natural Olympia champ William Long says that legs aren’t going to play a big part in the Men’s Physique division since board shorts are worn.
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