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Three flexibilit​y moves for an NPC fitness competitio​n

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Depending on the level you're competing at, there may be further guidelines regarding each individual portion of your routine.

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If you have a fairly sporty background and want to show off your athletic abilities, a fitness competition could be the perfect event for you. As we documented in a past post, these occasions feature a 90-120 fitness routine that gives you the opportunity to show off your strength, flexibility and cardiovascular ability allowing you to really show off all that hard work at the gym.

Previously, we gave you a basic overview of what this routine should look like - namely, what elements must be included to illustrate the three components of fitness. Depending on the level you're competing at, there may be further guidelines regarding each individual portion of your routine.

According to a Bodybuilding.com piece by fitness competition star Alissa Carpio, you must perform the following three moves to demonstrate your flexibility at a national NPC or IFBB fitness competition:

Full split front - With your body facing the judges, you must spread your legs to your sides so they are both parallel with your torso.

Full split side - Slide one leg in front of you and one leg out behind you until there is no space between your torso and the ground.

High kicks - To perform this move, you must be able to raise your leg in front of you so that it is parallel with your body.

Each of these mandatory moves displays the flexibility of a specific set of muscles. Remember, though, that proper presentation is still key. Be sure to keep smiling throughout - no matter how much strain you're under. Remember, everything about your presentation has to look effortless and graceful, from the way you walk in your competition shoes to your final stance in your posing suit.

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