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IFBB Pro Mengru Zhang in Two-Piece Workout Gear is a "Professional"

“Professional league bikini style practice.”

Mengru Zhang competes in international bikini fitness competitions. She shares a lot of workout posts on Instagram. In a post from last month, she practiced for a competition. In it, Zhang posed in workout gear. She captioned the post, "Professional league bikini style practice." How does she stay so fit? Read on to see 5 ways Mengru Zhang stays in shape and the photos that prove they work.


She Does Squats

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A post shared by 张梦茹 (@zhangmengru_ifbbpro)

In this post on her Instagram, Zhang is seen doing squats. Allina Health states that squats have a lot of benefits. "The squat is one of the all-around best exercises to do for your lower body. It strengthens and tones muscles in your thighs, butt and calves and improves posture, balance, flexibility and inner core strength. Squatting also improves bone mineral density to keep your bones strong. Include squats in your exercise routine two to three days a week to reap the benefits from this dynamite move. Rest at least one day to allow muscle recovery."


She Weight Trains

In her previous post, Zhang is seen doing squats with a barbell. She shares a lot of posts of herself using weights. The Mayo Clinic states, "Strength training may enhance your quality of life and improve your ability to do everyday activities. Strength training can also protect your joints from injury. Building muscle also can contribute to better balance and may reduce your risk of falls. This can help you maintain independence as you age."


She Does Chin-Ups

In this video, Zhang is seen doing chin-ups. ACE Fitness states that the exercise has a lot of benefits. "Chin-ups can help improve grip strength, posture and appearance, while also helping to strengthen muscles that stabilize the spine. This, in turn, can help reduce one's risk of back pain and injury. Even if a client is only able to do one or two chin-ups at a time, this exercise offers tremendous benefits, especially for the back, shoulders, forearms and biceps."


She Does Donkey Kicks


In this video, Zhang is seen doing donkey kicks. According to, the exercise has a lot of benefits. "By incorporating donkey kicks and training jump rope into your regular workout routine, you'll reap the benefits of improved balance, stability, and overall lower body strength. Plus, the cardiovascular benefits of jump rope can help you burn calories and improve your overall health. So why not give them a try and see the difference for yourself? Your lower body will thank you!"


She Values Her Glutes

Mengru Zhang recently shared a video of her, captioned "Return to training," her glutes on full display. Try a Glute Bridge, says the ACE: "Lie in a supine position with the knees bent and the feet flat on the floor. Place the feet hip distance apart. Tighten the core and move into a slight posterior pelvic tilt. Exhale, contract the glutes and press the hips up and away from the floor. Inhale and lower the hips to the starting position. Complete 12 repetitions; rest and repeat for a total of two to four sets."

Anna Bechtel
Anna Bechtel is a freelance writer currently based in Hamden, CT. Read more
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