How to Stand on Stage: Figure and Fitness Posing Tips
Without a doubt, the most important posing tip is hold yourself proudly and confidently; look like you’re having the time of your life. If you mess up the pose with flair and a positive attitude, no one will mind.
Front Pose
1. Heels should be together, quads should be tightened, but not so hard that you are shaking. Your toes may turn out slightly.
2. Remember to keep your chest and shoulders high
3. Flare/flex your lats, but DO NOT hold your arms far away from your body
4. Do not scrunch your shoulders up. Your shoulders should be broad, but should not come up toward your ears.
5. Bend elbows slightly to bring your hands close to the body, though your lats are still flared
6. Keep hands natural-looking. Do not curl and tense your fingers in awkward ways.
Side Poses
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Model Pose
1. Back foot points toward the side of the stage. Front leg is straight and extended, with the toe pointing toward the judges.
2. Hips are oriented toward the side of the stage and the upper body is turned toward the judges to create the illusion of a very tiny waist.
3. Abs are tight and flexed if your waist is lean but may be ”sucked in” more if your abs are not completely in shape
4. Chest should be high, shoulders broad.
5. Arm and hand should dangle naturally to the side; the hand should be close to the body. No chicken wings!
6. Smile confidently and wear a straight and classy hair-do. (Curly hair is great in person, but often looks unfinished on stage)
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Side Quarter Turn
1. Stand to the side with heels together.
2. Maintain good posture, with a high chest.
3. Lift chin and smile
4. Do not twist your torso, look at the judges, or flex your arm too aggressively!
Back Pose
1. Essentially the same as the front in reverse.
2. Keep heels together!
3. The back is tricky. You want to maximize the look of a “V-taper” The exact way to hold the pose may vary from individual to individual. Do not strunch your shoulders blades and hide your back! In the photo below the woman on the left is hiding her back a little; the poses of the other two women are good.
4. Be sure to flex the hamstrings and glutes; may stick out the glutes slightly to smooth out the rear.
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Individual “Routine”
Judges may ask you to do something different at each contest. In general, they will ask you to do model turns. This may consist of 1) walking out gracefully; 2) front pose; 3) right side model pose; 4) back pose; and 5) left model pose.
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Additional Points
- Make eye contact with the judges and let them know you have arrived on the stage
- Looking confident and friendly is more important than getting each detail of the pose correct
- Do not expose the palms of your hand; hold your fingers together
May 25, 2008 at 7:23 am
I have my first competition in October and i am bookmarking this page! THANK YOU!