Katya Usmanova: secrets of nutrition and training. Ekaterina Usmanova: biography and achievements in fitness bikini Usmanova’s training program

In this video you will get tips from Katya Usmanova on how to pump up your sculpted abs. She talks about some of the nuances without which regular abdominal exercises become less effective, and shows the exercises that she does to maintain her excellent shape.

According to Katya Usmanova, becoming thin is easy. You just need to deplete yourself with low-calorie diets. But to be slim, have beautiful muscles and an appetizing body is aerobatics. This is great.

Proper breathing plays a very important role in working out the abs. The main thing is to really exhale completely.

Katya believes that each exercise should be done until you feel pain in the abdominal area. And after that do it 10 more times. This is her point of view.

But no matter how we pump up our abs, it will not be visible until we get rid of the fat layer. And this is only possible with the help of the right diet. The trick is that we need to eat fewer calories than we burn. Then the fat will go away.

There are 7 components of a balanced diet:

• vitamins
• minerals
• cellulose
• squirrels
• carbohydrates

If something is missing from your diet, you experience a strong feeling of hunger. Therefore, you need to eat varied, regularly and in small portions. It is advisable to eat fruits in the first half of the day, proteins in the second.

Katya Usmanova tells and demonstrates all this and much more in the video we bring to your attention.

A flat tummy in 6 months is real!

Also take a look here:

Exercise for losing weight on thighs is very...

the site continues to explore a variety of diets and training systems that help get your body in shape. This time we are talking about the technique that was developed by Russian fitness bikini champion Katya Usmanova and which we tried on ourselves.

What it is

Katya Usmanova is the current champion of Russia in fitness bikini, a popular fitness model, Instagram star and simply a powerful motivator for thousands of girls who dream of having the same firm butt and perfect abs. Katya brings her knowledge to the masses: she opened an online school and teaches others the basics of proper nutrition and effective training.

There are no classes in groups under the supervision of trainers: having paid for the course, each participant only gets access to Usmanova’s accumulated knowledge base (there are useful articles, video tutorials, and recipes) and begins to perform them independently. You can train both at home and in the gym - there are detailed instructions for each exercise. Progress is monitored by a curator who explains unclear points and supports you along the way.

Inna M. says:

For the last 15 years, my weight has been stable - 64-65 kilograms, but a year and a half ago I suddenly gained weight to 70, which has never happened to me before. The weight didn’t go away, I suffered - I couldn’t get used to the new forms, I felt very uncomfortable at this weight. Since I couldn’t lose weight, I started working out intensively. And not on my own, but with a coach - I liked that you could immediately see the result.

Alas, the pleasure was not cheap, because I wanted to exercise three times a week (only with this amount of training, in my opinion, is any result visible), which immediately hit the budget hard. I had to look for alternative options: so that the effect would be the same as from individual lessons with a trainer, but would not require as much money.

Plus, I wanted to learn how to eat properly: I had never counted calories, I couldn’t determine the correct ratio of proteins, fats and carbohydrates (BZHU), and it was important for me that someone would teach me all this, explain it to me with clear examples.

Just going on a diet, without training... This is not my story: I can’t force myself to starve, I immediately break down, I get stressed, I think only about food and nothing else. And since at work I need to think about something else besides food, any diet disappeared immediately)

This is what I looked like before the program started

I learned about Usmanova’s program by accident - from a friend who gave birth to a child two years ago and for a long time could not get back into shape after that. And then I somehow meet this friend and I just can’t believe my eyes - she has become so slim. No, not just slim - she looked like a fitness trainer, she even had six-pack abs! In response to my natural question about what she was doing and how it was even possible, my friend told me about Katya Usmanova’s online school.

I became interested and began to study the issue: I found all the information on the Internet, read reviews, compared with other programs... And yet I settled on it - for me it turned out to be the most suitable ratio of price and “quality”: I liked that the student is accompanied not only a curator who answers all your questions about training and nutrition, but also a nutritionist and psychologist. Plus, there is the opportunity to communicate with different curators not only in group chats (which I generally don’t like), but also one-on-one.

In general, after weighing all the pros and cons, I decided to try and enrolled in school.

How does it work

Firstly, there are courses of varying durations - from one month to six. I settled on three months, because, in my opinion, this is the optimal time during which you can understand whether the program is suitable for you or not.

Secondly, each participant can choose one of several options for the proposed programs (belly and sides, butt and legs, preparation for a fitness bikini competition, and so on). For example, I chose a program that focused on legs and buttocks, since these are my problem areas. And it’s all online: you simply indicate your current weight and your desired one, after which it calculates how and how much you need to eat and exercise in order to lose weight to the desired figure.

According to the rules of the program, at the end of every two weeks you send your supervisor a report on the work done - measure your weight, track visual changes, talk about what is especially difficult and what makes you happy, and admit missed workouts, if any. This is very disciplined and helps to be more conscious about the program.

Workout

You can exercise both at home and in the gym - you choose what suits you best. I didn’t even consider the first option - I (no longer) have any illusions about this and I understand perfectly well that I won’t study at home myself. Workouts five times a week - three strength training and two cardio. It may seem that five times a week is too much, but in practice it is not at all difficult or boring, because the load is different every day.

You work out based on the diagram written in your personal account - each lesson has its own page, where the exercises are described inside and out: how to do them and how not to do them, how many times and how many repetitions, with or without weights, which muscle while being worked on. The description of each exercise also includes a video tutorial with the technique. In general, it’s difficult to get confused.

Nutrition

The power plan is quite simple; you can change the menu yourself depending on the program settings and your preferences. First, you calculate your BZHU coefficient (the ratio of proteins, fats and carbohydrates - editor's note) and based on it you determine your diet. There are hints with menu options in your personal account, so it’s not difficult at all. Sports nutrition is allowed. For now, I do without additives, I cope with “improvised means”: for example, now after training I always eat a boiled egg or some other protein - this is important in order to enhance the growth of the “building” material of the body.

I also downloaded an application that calculates how many dietary supplements and calories are consumed per day: you simply indicate the product and its quantity, and the program does everything for you. You can also set your planned level of calories consumed per day: for example, my kilocalorie limit for the desired weight of 62 kilograms is 1670 kcal per day. At first I tracked all this very strictly - in the first week of the program I made sure to write down what I was eating and in what quantity, and then an intuitive understanding came.

Menu

Since the diet allows me to “play” with a variety of food combinations, my diet changes from day to day. Here's my sample menu.

Breakfast: oatmeal with water (with goji berries, apples, kiwi, pear or banana).

Snack after three hours: boiled egg, pear.

Lunch: low-fat soup without potatoes, vegetable salad, dietary meat.

Second snack: fruit or vegetable salad. If I do strength training in the evening, I can eat a piece of meat, a banana, or buckwheat.

Dinner: cottage cheese, kefir with a small amount of jam or honey.

This is very comfort food for me. I can afford almost everything, but in reasonable doses. If I want something sweet, I eat dark chocolate. Meat, fruits, pasta (hard varieties) - all this is present in my diet. I try to eat cereals in the first half of the day, before lunch, so they are better absorbed by the body. I don’t eat mayonnaise at all, and rarely ketchup. Of course, no fast food.

Before training, I usually eat a banana, otherwise I won’t have enough stamina, and after that I eat a boiled egg without salt.

How my life has changed

I consciously switched to a different lifestyle, and I like it. Before this program, I led a fairly relaxed lifestyle, my diet was very different from what I eat now. My main discovery was that proper nutrition is very simple! The portions have become smaller, because I know that in three hours I will have a snack again, so I don’t stuff myself until my stomach feels heavy. I no longer want anything harmful: my body is being rebuilt, and the same fried potatoes no longer seem tasty, because they are too fatty and heavy. You get used to the lightness in your body, it's a super cool feeling.

The most important thing is not to take the program too strictly, listen to yourself and your body. Then your imagination appears, you start experimenting with recipes and different combinations of products, you understand what is best for you and what is not. Of course, at first it was difficult for me to train five times a week, even purely psychologically, but then I got into it.

Now I’m at the very beginning of my journey - only two weeks have passed so far. But there is already progress: weight - minus 1.3 kilograms, volume - minus 6 centimeters in the hips. And most importantly, I don’t feel like a hostage to a painful diet - I just enjoy life.

The goddess of fitness, the best butt on Russian Instagram, the most spectacular blonde in the fitness business - this is all about Katya Usmanova. She confidently tops any list of Russian fitness girls, and the recent scandal with the hijacked BodyLab school has added more attention to Katya. The author of these lines once saw a beauty in reality, at a musical, and was so blinded that you can’t expect objectivity from the article.

Ekaterina Usmanova was born on October 1, 1988 in the city of Krymsk. Katya claims that she loved sports since childhood, but photographs of young Usmanova do not amaze the imagination. Ekaterina graduated from the Financial University and for some time even, like us mortals, worked as an advertising manager. In 2010, a serious revolution was brewing in Katya’s life. She fell in love and happily married Alexander Usmanov (unfortunately, a divorce later followed).

The love story of Katya and Alexander is very touching. He became her coach, but did not view her as a woman - rather, he perceived her as a child. Then he went into the army, and Katya, while waiting for him, did serious work on herself and changed a lot for the better. Returning to civilian life, Alexander immediately noticed and appreciated this.

And Katya changed her unloved office job to a more interesting path - she became a fitness trainer. The girl became more and more interested in sports, and gradually she began to actively participate in competitions, achieving better and better results.

Katya and Alexander, first husband

Ah, this wedding, wedding, wedding

There was something to be proud of: Katya won fitness competitions in the Rostov region and Krasnodar region, and in 2012 she became the world champion in bench press. On October 13, 2012, in Sevastopol, she took second place at the bodybuilding and bikini championship. The best then was Ekaterina Guseva, a Muscovite.

Disappointing second place

After the competition, Katya underwent plastic surgery for breast augmentation. She took herself even more seriously and immediately after won the Championship of Moscow and the Central Federal District in the “Bikini, fitness model” category. Next - the Russian Open Championship in bodybuilding, body fitness, fitness and bikini and second place in the Fitness Bikini category. By this point, everyone in the industry knew her.

I want to listen to such an athlete! “To achieve ideal shape, you need not only to eat well, but also to exercise every day,” says the champion.
If you want to watch the life and activities of an athlete, then watch Instagram of Ekaterina Usmanova. And here are the famous “before and after” photos that blew up the Internet.

How Katya trains

When working on her figure, Ekaterina is guided by a circuit training program, when exercises are done at a fast pace, one after another, without a break. In this case, you will spend the maximum amount of energy, which means you will quickly lose excess weight.
The proposed type of training will ensure rapid fat burning for both beginners and regular regulars of fitness clubs.
The program is designed for training in the gym. Here, exercises on the legs and back alternate: while the legs are resting, the back is subjected to stress, and vice versa. Exercises are subject to triple execution, which will deplete glycogen stores and direct the body to consume its own fat.
Girls should also eat right: if they work actively during training, and at home they start “eating pizza on both cheeks”, restoring the calories spent, then there will be no effect.

The set of exercises for the fat burning program is as follows:

Toning all muscles and burning fat

1. Pull-down of the upper block behind the head
2. Leg extension
3. Seated lat pulldown
4. Lunges
5. Dumbbell curls
6. Dumbbell Triceps Raise
7. Raising the body from a lying position.

A few rules for proper training

In order to get a beautiful figure, daily exercise is necessary. It is important to alternate periods of intense and low stress. To warm up in the gym, start by running on the treadmill: a few minutes of explosive running should be followed by a calm one. And so on for 20 minutes. Due to the change in load, the body experiences an acceleration of metabolism, and as a result, excess weight loss occurs.
Ekaterina Usmanova in her training program is guided by the principle of interval training. You should start each workout with a calorie-burning activity, such as jumping rope or running at an alternating pace.
Remember, to achieve results you need to exercise every day. Yes, it will be difficult at first. Here you should be patient and adopt Katerina’s willpower to improve your body. For a visual example, see the photo “Ekaterina Usmanova. Before and after".

Pumped abs from bodybuilding champion Ekaterina Usmanova

To work on your abs, you need to include in your classes:
1. Direct pumping of the press. To do the exercise correctly, make sure to do it twice: do a small push from the floor and a small lift; similarly, you should lower yourself in 2 steps. In one approach you need to do 30 pumping exercises.
2. Bicycle: place your hands behind your head, and lift your legs at a right angle with your knees bent. Pull your right elbow to the opposite knee, while straightening your right leg. Similarly, perform movements in the opposite direction. At the end of the rise, lower yourself onto your back. The norm is 2 sets of 20 repetitions.
3. Pumping up the upper and lower abs: take a lying position, place your hands behind your head, and straighten your legs. At one point, you need to raise your body and bend your knees. We carry out 2 approaches of 20 times.

Katya's priority

In her personal training, Ekaterina Usmanova focuses not on the duration of the lesson, but on the quality of the exercises. First, get a good feel for the technique, and then perform it fully.

Do not pull your neck with your hands, work using only your abs. Straighten your legs completely, and your lower back should be flat on the floor. Don’t be afraid of pain, if you feel it, then the training was not in vain.

How to make the same butt

Watching the transformation of fitness model Ekaterina from the before and after photos, you can clearly see how the athlete’s butt has transformed.
Immediately before training, you need to warm up your joints by doing 2 sets of 20 squats with your own weight.
The activity itself is like this:
1. For squats, choose a barbell. Perform 3-4 sets of 15-16 squats.
2. Incline leg press in the simulator - 3-4 sets of 20 times.
3. Use a Smith machine, doing 15 reps of lunges 3 times.
4. Hyperextension – 3 sets of 20 times.
5. Do lunges with dumbbells while moving - 3x15.
6. Lunges with dumbbells in one place - 3x15

It is important to know:
Swing your legs as often as possible, fixing your lower back. This is the most effective means for engaging the gluteal muscles.

How to get slender legs

Beautiful shoulders

Some tips from Miss Bikini Moscow Ekaterina Usmanova:

1. Do an exercise on each workout.
2. Workouts should be different so that you don't get bored.
3. Eat right and focus on problem areas.
4. Training should be targeted. So, if you are pumping your buttocks, then use only the “fifth point” and not the quadriceps.
6. Develop muscle strength. “If you work on the number of approaches, then this is wrong. You should feel how the muscle works,” says the girl.
7. The most important thing is to just believe in yourself. By fighting fears and stereotypes, you grow above yourself, bringing your figure to the ideal.

Powered by Ekaterina Usmanova

As already mentioned, Katya is not a supporter of diets. “The only thing you can get from them is ulcers, gastritis, digestive disorders and slow metabolism,” the girl is sure.
Also, you should not eat any gastronomic garbage, for example, chips, canned food, sweets. It is better to make a choice in favor of healthy and natural food. Include in your diet:
- vegetables;
- fruits;
- greenery;
- red meat;
- fish;
- dairy products.
Buy vegetables and fruits that are in season, preferably those that grow in your latitude.
Drink as much water as possible, because a dehydrated body does not burn fat well. To get rid of cellulite, eat right and pay attention to problem areas.
Active sports and a balanced diet are the key to your ideal figure. You can study on your own. But as practice shows, the best effect in shaping your figure can be achieved with a personal fitness trainer.

For dessert: video for motivation from Katya Usmanova

More interesting things

The number of people who want to have an ideal butt is growing rapidly due to the popularization of fitness and healthy lifestyle. Therefore, people began to increasingly search for video lessons on improving this part of the body. And the most popular are recommendations and instructions from famous personalities who themselves can boast of chic forms. Therefore, in this article we offer a proven set of exercises from Katya Usmanova, a famous fitness trainer, Russian champion in the fitness bikini category, model and owner of an unsurpassed figure.

Ekaterina Usmanova, being a far from ordinary person, actively promotes a healthy lifestyle, posting videos and photographs on her pages on social networks and on the YouTube channel. She does not hide her achievements and boldly demonstrates her chic forms to the public, motivating many women.

The idea of ​​losing excess weight and toning up our body comes to each of us completely spontaneously. Inspired by photos of beauties in magazines or the Internet, we rush headlong to the gym to pump up our butt quickly.

But this is where many people have problems when the question arises. And Katya Usmanova comes to the rescue, offering her own TOP complex for the perfect butt. As the model and athlete states, by performing these exercises, you will be able to achieve incredible success in the shortest possible time and become the owner of attractive, elastic and toned buttocks. But the desired can be achieved, reports Ekaterina, by fulfilling one condition - train regularly and carefully, because the program for improving forms proposed by the trainer is designed to work out all the muscle fibers of the problem area, on the work of which the proportionality of the buttocks depends.

At the same time, you don’t have to worry - you’re unlikely to be able to pump up the muscles in the problem area, because the set of exercises from the athlete and beauty Katya is designed to gradually increase muscle mass while simultaneously burning excess subcutaneous fat. Therefore, by practicing according to Usmanova’s principle, you will create an attractive butt for yourself without unnecessary problems.

By training with this program, you can train on your own at home or in the gym without the help of trainers. The recommended exercises are great for beginners and allow you to relatively quickly pump up your gluteal muscles, resulting in a beautiful, firm butt.

The perfect workout for a perfect butt

The workout from Katya Usmanova involves performing special exercises for the buttocks. And these are just five simple but quite effective movements that are recommended to be performed in a cyclic manner without rest. So, TOP 5 from Ekaterina:

1. Squats. Special squats are performed with a leg lunge to the side. This exercise allows you to pump not only the gluteus maximus muscle, but also the medius and minimus. It is recommended to perform 20-25 squats on each side.
2. Cross lunges (or “Curtsey”), in which one leg is brought back behind the other. A beginner or a person experiencing knee pain can practice regular lunges, performing 20-25 repetitions on each leg.
3. Bend forward. This exercise is often called (“Good Morning”) and is banally simple, but at the same time very useful for the butt. It must be performed, observing the condition - you should lean forward with almost straight legs, only slightly bending them at the knees. Due to this technique, all the muscles of the lower body work. At the same time, they stretch, which means they become more elastic and resilient. And in order to achieve what you want, you can do 20-25 repetitions in one cycle, gradually increasing the load and reaching 50 repetitions.
4. Leg extensions performed from a supine position. Having taken the starting position - lying on the floor on your back, connect your legs and lift them up, pressing your foot to your foot so that your thighs are perpendicular to the surface of the floor. Place your hands behind your head and tighten your abs, and then begin to spread your legs to the sides, performing the exercise 25-30 times in 1 cycle.
5. Lying hip raise. To reproduce the movement, you should lie on your stomach on the floor, placing your hands under your head and raising your feet, bending your legs so that the thigh and shin form a right angle. In this position, begin to raise your knees up. In total, you can do from 20 to 35 such lifts.

As you can see, this is a fairly simple and at the same time highly effective complex, which will not only increase the tone of the gluteal muscles, but also get rid of a few extra centimeters in the problem area. The vice-world champion in fitness bikini will clearly demonstrate how to perform each exercise correctly in her video.

And in this video, Katya Usmanova will tell you about the most common mistakes that beginners make when starting to pump up their gluteal muscles.

Many who practiced this complex in the gym or at home noticed how, after the prescribed 2-3 cycles, their buttocks literally began to “burn.” This effect is achieved by continuously performing cycles with maximum care.

If you want your home workout to be just as successful, and to pump up your buttocks in just a month, pay attention to the advice of the famous fitness instructor.

The secret to successful butt training, according to Katya Usmanova and her other colleagues, is an integrated approach. That is, in addition to performing physical exercises to pump up the butt, you need to perform others that contribute to the development of muscle mass throughout the body. In addition, it is important to eat right. A specially selected diet taking into account the needs of your body will bring you closer to your desired goal much faster.

When adjusting your menu, do not forget to include water in it. To ensure that your body can burn excess fat during training and process energy into strong and elastic muscles, drink more fluids. A healthy person who regularly exercises or leads a fairly active lifestyle is recommended to drink about 2 liters of clean water.

Do not forget that the final result will depend on the frequency of your training. Before you start training, create an individual training schedule. This will allow you to be more organized, responsible and not miss days of doing exercises to improve your body. Such a plan should include 2-3 training sessions per week and 3-4 days of rest. The optimal schedule would be every other day. Constantly polishing your muscles will allow you to achieve success in the shortest possible period of time, because while resting, the body’s tissues will recover and develop more rapidly in the right direction.

Another point that Ekaterina Usmanova advises you to pay attention to is. By performing exercises to stretch muscle fibers, you will prevent spasms and significantly increase the effectiveness of your exercises. In addition, it is important to perform exercises to warm up the muscle fibers before starting, in order to eliminate sprains and create an optimal basis for remembering the results obtained during training.

As the trainer explains, in order to create the ideal body of your dreams, you need to radically change your approach - actively engage in sports, enjoy the exercises you perform, eat according to an individually designed menu, avoid stress and enjoy every day.

For all representatives of the fairer sex, whether they admit it or not, their own appearance comes first. After all, as you know, men “love” with their eyes. In addition, an attractive appearance immediately adds self-confidence. All girls strive to have an ideal figure, especially now, when the fashion for skinny, emaciated beauties has sunk into oblivion. , elastic muscles and an athletic figure are now available not only to professional athletes.

By taking up women's fitness, you can improve your figure, lose weight, or build up your muscles, any representative of the fair sex can. For some lucky women, this doesn't require much effort. But most women have to work hard in the gym to achieve beautiful shapes. And Ekaterina Usmanova is a clear example of the fruits of hard training - her body, thanks to enormous efforts, looks great.

Ekaterina Usmanova photo 1:

The fitness bikini star openly gives answers to all questions about herself. Most often, girls ask what her appearance was like before surgery and how she manages to combine sports and plastic surgery. And of course, questions about Katya Usmanova’s personal life also concern many people. So…

Who is Ekaterina Usmanova?

The biography of Ekaterina Usmanova is simple and unpretentious. She was born on October 1, 1989 in the city of Krymsk. At school age, her appearance was ordinary and did not cause hysterics among boys. The girl grew up modest, unsure of herself and not very sociable. Her sports career began when she became interested in taekwondo at the age of 13. The tough form of martial arts allowed Katya to strengthen her spirit and gain self-confidence.

In 2010, the girl married Alexander Usmanov, who worked as a fitness trainer. It was Ekaterina Usmanova’s husband who laid down her life guidelines and motivation. Immediately after the wedding, Katya decided to change her rather boring job as an advertising manager to a career as an instructor in the gym where her husband worked.

Ekaterina Usmanova photo 2:

Katya’s return to sports as an adult began with powerlifting. At that time, in her hometown, the concept of women's fitness simply did not exist. Her debut in the world of iron sports was her performance in powerlifting at the Rostov region championship. In 2012, Ekaterina took first place in the championship of the South of Russia in the bench press. Almost at the same time, she won second place in a bodybuilding competition held in Sevastopol.

Personal life of Katya Usmanova

At first, Katya Usmanova’s personal life was very simple and uncomplicated. Ekaterina Usmanova’s husband was also her trainer, so the current fitness star owes a significant part of her initial success to him. Ekaterina Usmanova’s training, under the guidance of her husband, took place at a strict pace, according to a specially designed method. The diet was no less strict and ascetic than the training itself. At that time, she firmly entered her life.

Ekaterina Usmanova photo 3:

The following year, a radical turn occurred in the biography of Ekaterina Usmanova. Having moved to Moscow, she decided to get serious about women's fitness and start building a career as a professional fitness model. At the beginning of 2013, Ekaterina Usmanova became the champion of Moscow, winner of the Russian and Eastern European Cup in the bikini category. And at the end of the year, she won the Yashankin Cup, entered the finals of the European Championship and even managed to compete at the Arnold Classic tournament, also becoming one of the finalists.

A BOOK FOR THOSE WHO WANT TO EAT CORRECTLY, TASTY AND VARIEDLY

Katya Usmanova’s popularity increased greatly when the YouTube channel Yougifted invited her to be a presenter in the “Beauty and Health” section. Videos about Ekaterina Usmanova’s training aroused genuine interest and brought her enormous popularity. Now everyone knows who Ekaterina Usmanova is.

But against the backdrop of success in women’s fitness, tension grew in Katya Usmanova’s personal life. Her husband was not happy with the fact that she devoted all her time to fitness, moving from one competition to another, so they divorced in the same 2013. Two years later she married again, this time to Dmitry.

Ekaterina Usmanova photo 4:

Ekaterina Usmanova’s new husband is a serious businessman, he supports her career in every possible way and helps in the implementation of Katya’s business projects. Now she heads the Online Fitness University, produces swimwear and is involved in the development of her own line of sports nutrition.

As already mentioned, the majority of our fitness star's fans are men. After marriage, their number did not decrease at all, but there were more female fans. Ekaterina Usmanova’s nutrition and her workouts continue to be of great interest. No less attention is paid to Catherine’s personal life.

However, girls also want to know what she looked like as a child, before and after surgery. Simply put, fans of the famous bikinist are interested in what and how helped an ordinary girl become a hot beauty.

Conclusion: the biography of Ekaterina Usmanova is no different from the life stories of ordinary girls. But once she took up sports, she put everything on the line and, becoming a fitness star, only won.

After winning the competition, Ekaterina was bombarded with many discussions about Ekaterina Usmanova’s appearance on social networks. Ekaterina Usmanova’s Instagram has become a hot battlefield. The videos filmed during Ekaterina Usmanova’s training sessions were dissected and subjected to merciless criticism. Ill-wishers looked for not-so-successful photos of the girl and photoshopped them. Thus, they wanted to prove that plastic surgery did not make her more attractive, but rather caused harm.

And this was done to belittle Catherine’s merits and show that her appearance was the result of surgical interventions. But by posting her raw photos online, Usmanova wiped the nose of spiteful critics. Most often, women turn to plastic surgery to become closer to their ideal. Whether plastic surgery took place in the life of the model or not is not known for certain. However, when comparing the photos, it can be assumed that the breasts of our fitness model were subjected to correction.

Ekaterina Usmanova photo 5:

Due to constant physical activity, diet and taking fat burners, without which it is almost impossible to take first place at championships, this part of Catherine’s body began to shrink. To maintain proportions and maintain volumes, surgery was required.

Conclusion: fashion in such a sport as bikini fitness dictates its own laws, so breast augmentation surgeries have become common practice among fitness stars.

Usmanova's butt is the standard in bikini fitness

Almost all photos of Ekaterina Usmanova on the Internet awaken a storm of emotions - admiration, lust, envy... Men can’t get enough of it, but women want to have the same shape. Katya Usmanova is beautiful in every way, but it is her buttocks that for most representatives of the fair sex are the standard in volume and shape. Ekaterina Usmanova considers the butt, like a nut, one of the most attractive parts of the female body, modestly calling it “a lever of power.”

But in addition to her breathtaking butt, Ekaterina Usmanova, unlike other fitness bikini stars, has one more feature - genuine femininity. Katya looks stunning, but at the same time she doesn’t look pumped up or overly muscular.

Maybe this is the reason why Ekaterina Usmanova’s training is so popular, because it is quite difficult to create an athletic, pumped up butt while avoiding enlargement of the quadriceps. But our celebrity has a solution to this problem.

Top 5 exercises for hips and buttocks from Ekaterina Usmanova looks like this:

• Deep plie squats (with wide legs) with a kettlebell
• Bulgarian squats (one leg lies on the bench, the other is brought forward)
• Kickback (swing) with weights or using a lower block
• Narrow leg press performed with leg extensions in a glute machine

I suggest watching a story where Katya herself talks about the technique of performing this training program.

Usmanova training video:

But besides the exercises themselves to create a butt like a nut, there are several more important strategic points. Here are some tips from Usmanova on building a flawless athletic butt:

• Workouts should be varied. There are many exercises to work the gluteal muscles. You need to include both basic and isolated movements in your program. The wider the arsenal of exercises for the buttocks, the more magnificent the butt can be built.
• It is necessary to feel the muscle group being trained. Mental focus is the key to getting a toned butt.
• Pump up your butt every workout. Don't be afraid to pump up your gluteal muscles, they are large, strong and resilient.
• Believe in yourself. There is a goal - you need to act. At the same time, you don’t need to put everything off until tomorrow; you need to start working on yourself right now.
• Change your diet. This is half the result. But you shouldn’t think that the “correctness” of your diet consists of simply cutting calories. You can't build an ass like a nut like that. Ekaterina Usmanova’s diet plan is based not so much on cutting calories, but on balance. It is necessary to review the content of proteins/carbohydrates/fats in the diet and make it more correct.

Conclusion: creating an ideal figure requires enormous physical effort and strict self-discipline, but also increasing the level of your own education. As Katya Usmanova says: “the path to a toned butt runs through your head.”

Ekaterina Usmanova and scandals

Katya could not be called a real fitness bikini star if several scandals were not associated with her name. At the beginning of August 2015, Ekaterina Usmanova stated that her business partners (Body Lab project), Nikita and Anastasia Anisimov, blocked her access to accounts on social networks and pushed her away from further participation in the project. Videos about Ekaterina Usmanova’s training stopped appearing on the Internet.

But according to her former business colleagues, the girl, on the wave of her popularity, fell ill with a severe form of “star fever” and felt like a real celebrity. She stopped recording videos, communicating with clients and maintaining Ekaterina Usmanova’s Instagram.

But at the same time, the fitness model received money regularly (only 25 million rubles or almost 400 thousand dollars in 9 months), and in cash. But the point of no return was two posts on Instagram by Ekaterina Usmanova, in the first she boasted of visiting a spa center, for which she paid 1,000 euros for 2 hours of stay.

And the second post was about fabulously expensive marbled beef steaks, which she photographed and put on public display on her account. And this despite the fact that most of her students spent their last savings on paying for an online training course from a fitness star in order to lose weight and become the owner of the same figure as hers.

A flurry of scandalous criticism towards Ekaterina Usmanova was also caused by her collaboration with the Energy Diet company. The company's products are quite expensive, distributed through network marketing channels and are aimed mainly at a female audience.

But as often happens, manufacturers of sports supplements, talking about the miraculous power of their products, forget to say that in order to become like a fitness model, you still need to train until you sweat and go on a strict diet. It would also be nice to have a couple of plastic surgeries.

Therefore, the girls, having not received the promised result, were very disappointed, reproaching the sports nutrition manufacturer for the low effectiveness of its products. At the same time, our celebrity also got it, and for some time she became the face of this brand.

Conclusion: Like every real fitness star, Katya has her fans and detractors, and each of them has their own view of things. But as life shows, the truth often lies in the middle. Therefore, it is not worth judging Ekaterina Usmanova strictly.

Conclusion

No matter what anyone says, today Ekaterina Usmanova is a popular fitness bikini star, a successful entrepreneur and simply a very beautiful woman. And Ekaterina Usmanova’s Instagram has more than 1.4 million subscribers, making Katya a world-class fitness adept.

Perhaps she was lucky in life, and once she took up sports, she found herself in the right place at the right time. But I believe that her appearance is a merit not so much of plastic surgery, but of the girl’s enormous efforts: a well-structured diet and constant training in the gym.

We must honestly admit: all our successes and failures depend solely on ourselves. The extent to which each of us can overcome our fears depends on our own desire, ambition and strength of character. And fitness model Ekaterina Usmanova is a vivid example of this. Be healthy and graceful!