Fitness Figure Competitions - Posing
Routines To Win
Practice posing early out and do so weekly or more until you feel
good in your heels and feel you can pose without a mirror. Video tape your work
so you can see where you need to improve. Back is one of the hardest to pose so
using video will help you learn to FEEL the right post for back lat flare. Especially
work on that and quad tightening. Most of the time you are standing squared to
the judges and need to keep flexed pretty for a very long duration.
you can use these guidelines to help you along as you personalize your posing.
It is a bit more specific to natural shows than NPC so do learn about the show
you are doing so you can apply the info accordingly. The spots on the stage which
you will need to hit can vary, there can be 2-6 of them and directions can also
vary. You will normally be told the specifics the day of show, before you hit
There are some federations with very specific requirements with
angle, feet and shoes so make sure you find out. Our local IFBB federation and
the like, do not allow you to hike up your heel to lift your hip in a side pose
and they require you look in the direction you are facing! The judges will correct
you so don't worry but do pay attention.
Walking, Posing and Stands
(Initial entrance, exit and from X to X)
- head up
- chest out
- arm nearest judges lays back a bit and
moves less than the back arm
- angle body a bit toward judges, but
so very slightly and more upper than lower
- try not to walk with feet
apart (width wise), keep them more inline
- Take your time, you may
walk fast and not even realize this so make sure to walk at a nice even pace at
about a step per second or so.
- Look down on occasion if you need
but try to keep facing audience and judges with a smile at all times.
Do not be stiff, let normal body movement occur, relax shoulders and let them
groove with the pace along with hips but do not over do this nor sway too much
or you will look unnatural.
- left foot forward,
slightly angled toward right
- right foot right a bit more than left
but not totally facing right
- on toe of left foot to hike up hip
hands at hips then elbows bow a bit
- shoulders level
body angled to judges
- hips toward right of judges
- tension in arms without obvious strain
- blow out
and down on abs
- flare lats
from Pose, turn to right, basically align left foot to right foot, hips to right,
look forward, then after 3 seconds turn head to face judges
- on toe
to hike hip
- Left hand back a bit so they can see your waist clearly
and elbows bowed (palm faces forward.
- right arm forward bowed (palm
- lats puffed but not obvious strain
- DO NOT SUCK GUT IN, push and blow down or you get ribs rather
than 6 pack
- next right has your back to judges, heals together, move
- hike butt waaaay up
- fingers at bikini line (crotch
- shoulders level
- lat spread, elbows bowed
neck somewhat relaxed, don't scrunch
X Step Turns
starting in Pose step forward slightly toward judges with left foot, pivot turn
toward the right so you have your back to judges (move hair)
left foot to right, heals together (now you are with back to judges)
hike butt waaaay up
- fingers at bikini line
- lat spread, elbows bowed
- neck somewhat relaxed,
- step forward with left foot, pivot and back into pose
that Figure Posing!
When you watch a Figure contest you cannot sit there
without being in AWE of the beauty and statuesque bodies. How do they look so
good everyone wonders? Is it all diet and training? Well yes that is part of it
of course, in order to see the hardness and lines you need to diet down to a leaner
you and workout to bring the muscles pumped to the surface but that is not all
there it to it! If you do not learn how to SHOW the physique properly you will
suffer and be under rated. The judges cannot see tone if you do not display it
There is always different ways to utilize your poses for
Figure and many women would have varied answers as to what their best or favorite
stance is but there are a few small tricks and tips that you can take away to
help enhance your Figure posing.
There are a couple of styles of Figure
contests, one has a posing round similar to bodybuilding with front double biceps
etc except done with open hands, no fists and in most cases these Figure contests
also have a routine requirement as well as regular comparison rounds (rules and
requirements vary). The other is simpler requiring simple stances enhancing your
physique in quarter turn comparison rounds requiring 2-3 styles of swimwear such
as one piece and two pieces. The idea is to display femininity that is usually
not too prevalent in Bodybuilding (making it differ in this way), although that
is also changing drastically!
Frequently Asked Questions - Posing
do they wear those porno heels? This is a common question with some women
snidely remarking how ugly or smutty they appear but what they do not realize
is that these shoes, which even some competitors think are ugly yet still use
them, enhance your body, legs, glutes and overall appearance. You will notice
that even the tall gals who opt for no platform loose that 'stature' so the first
tip is to go for those clear platform heels and remember they can be fun and there
are so many choices that will help suit your tastes and needs at the same time.
Always opt for something that flatters the body and the platform does. It's not
like you have to wear them out of the house unless you want to! Most gals and
their other half's definitely love these shoes!
To flatter your stand the
gals usually push the toe of the foot closest to judges to hike up the hip and
show tone on the leg. It is also easier to hike up the tush during the back pose
because of these shoes, which helps lift the lower area of the butt cheek eliminating
any illusion of 'sag' even if the gal does not have a very tight back end. Never
keep heels far apart, in most stances they are together especially on the rear
pose. Some federations though will not allow hiking the hip or platforms so do
familiarize yourself with the rules for the federation you chose to compete with.
are they so dark? Another common question along with, should I tan? Of course
you should find your personal preference toward darker skin tone if you are not
already dark but there are options other than physically tanning. There are some
deep color creams and sprays which are called competition tan or bodybuilding
tan which will have you just right for those very whitening stage lights. It is
amazing how much lighter you look on stage so don't worry, go dark! This is what
will enhance your lines and hardness.
Slight oil will also help with this but
going to slick with oil will cost you so be on the conservative end with that.
Why are they all eating chocolate or drinking booze backstage? Well
the booze is usually not allowed but kept quiet, most competitors do swig back
some booze or alternately will eat sweets such as chocolate or icing just before
going out on stage since it goes straight to the blood causing the veins to appear
more outright and give you some POP! The vascularity to a certain point is good
and it really pops out the muscles! Last thing you need is to look flat!
are they spraying all over their bodies? One backstage secret is sparkle hairspray
which is sprayed all over the body and hair. Many gals like to use this as an
extra shimmer. It works well and is so easy to apply not to mention affordable!
It is basically a sparkle hairspray which you can get in most teen shops like
Claire's or find online. The sparkle colors can vary but most use gold or silver.
The spray is usually not to stinky or suffocating like normal hairsprays so it
is friendly to those around you and sometimes the backstage changing quarters
can be quite cramped.
Are they tensing while they stand there? Yes
to a degree they do, tightening up all the muscles of the body from quads to shoulders
will help your shape and make your muscles look dense although the degree of tensing
is not to that of bodybuilding and you do not want to look strained whatsoever.
You need to do this with a smile and make sure to not flair arms too wide or do
funny things with your fingers. Work on polishing this and you can't lose. Also
keep the heels together and one foot slightly ahead and angled unless otherwise
specified by the judges. Some shows want the less flattering, strict face on posing
which if it is standard then you are not looking any worse than anyone else, you
ALL have to stand that way. But if you can get away with a slight angling then
most gals will try. Always soften joint angles so that you are not jagged looking,
for example keep the elbow bend soft, not too bent yet not too straight.
competing in a figure contest requiring open hand posing you will tense up greatly
during this round. There are simple tricks to make the poses stand out more such
- Turn your pinkies back during your front double bicep pose (doing
this as well with the back double bicep pose), and ensure elbows are not squeezed
back nor too low, plus you do not want to scrunch shoulders.
your toe will help enhance your quad during your ab thigh poses and other front
poses (you should still tense your leg even for front double bi etc)
the back poses make sure you practice getting your shoulder blades flat against
your back and spread.
Quarter turns are in any class you enter, any
figure for any federation, so prepare and practice so that your turn is flawless,
no wobbling. Make your movements sure and flowing. On the side pose make sure
the arm facing the judges is lying back a tad so they can see your body - unless
otherwise specified by judges. Many times they will correct you while you are
on stage so listen closely and don't fret; it will not bring down your score if
you are corrected. Always keep your chin and head up, shoulders set back then
out, chest out, abs tight through exhale, hold that. Meanwhile tense the legs
a tad for all sides, back and front turn posing. Try to hike the hip on your side
pose if you can, again unless otherwise specified by judges. Most IFBB and NPC
style Figure side poses will not allow the hip hike but will let you angle the
upper body every so slightly so that you can see the shoulder farthest from the
judges but even them, many won't let you lay your arm closest to the judges back
so the stance then becomes identical in all sides. All you can do at this point
then is to hike the tush on side and rear poses.
FAME, INBF, INBA, ANBC,
OCB, NABBA will allow more flexibility in your poses and quarter turns so make
use of this but you can clarify details with the promoter before hand!
all, smile gracefully. Try not to tense up in the smile, keep it a relaxed mouth
smile with some tooth! A nice gloss will enhance this.
These are just a
few ideas that will help you enhance your Figure poses and take home a great experience.
few tips for the no posing figure, keep shoulders level, they may feel level but
may not be so use a mirror and video for practice. Find 2-3 standing poses you
like varying the legs straight or slightly bent and working on slight angles as
well as straight on which in most cases is the least flattering but sometimes
required. Learn the 'feel' for these and you are set once you hit the stage!
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