If you’re venturing into the world of fitness competitions, understanding the nuances of wellness posing can significantly enhance your stage presence and judging appeal. Whether you’re just starting or a few shows into your journey, honing your posing skills is crucial, and in this guide, we’ll delve into the fundamental aspects of wellness posing.
Before diving in, it’s essential to acknowledge that while we’ll reference images of seasoned Wellness Pros for guidance, it’s not about comparison, especially as a newcomer. These athletes have dedicated years to sculpting their physique for this division. Wellness primarily showcases a more dominant, developed lower body, emphasizing well-built quads, hamstrings, and glutes. However, the misconception that a larger lower body automatically qualifies for Wellness is common among beginners. Remember, fat distribution and muscle development vary among individuals, necessitating discussions with your coach about your readiness for competition.
Creating the ideal wellness physique involves proportionality, including a well-defined upper body that complements the robust lower half. Achieving a tapered waist is a focal point, as it enhances the hourglass silhouette. While reducing abdominal fat is essential, enhancing the shoulders and lats creates the illusion of a smaller waist, emphasizing the tapering effect.
Conversely, building substantial glutes and leg muscles accentuates the lower body, contributing to the desired tapered look. However, effective posing plays a pivotal role in showcasing these attributes. Let’s break down the key elements of wellness posing.
Front Pose:
Begin by determining your dominant leg based on comfort and curvature. Positioning your legs in a ‘T’ fashion, with the front foot facing forward and the other leg pointed out to the side, creates the foundation. Squeezing the glutes while maintaining an upright posture highlights the desired features. Extend one arm to the side and place the other on your ribs or slightly lower, emphasizing the taper and maintaining a confident, smiling posture.
Side Pose:
For the side pose, positioning your body to showcase the side facing the judges is crucial. Align your feet accordingly to highlight the glute curvature. Emphasizing proper posture by maintaining an erect stance and engaging the core and lats amplifies the desired silhouette. Avoid overbending your knees, as it can be distracting and doesn’t align with judging criteria.
Back Pose:
Execute the back pose with feet slightly wider than hip-width, toes pointed out slightly. Tilt your pelvis and push your hips back over your heels while maintaining an upright back. Hand placement and shoulder positioning play a pivotal role in accentuating the lower body and creating the desired tapering effect.
While this guide offers foundational insights, individual differences necessitate personalized guidance. Consulting a posing coach is invaluable, as they can tailor recommendations to suit your physique, aiding in your progression through competitions. Transitioning between poses, stage walking, and overall stage presence are additional facets to refine after mastering the mandatory poses.
Remember, the effort you invest in perfecting your posing is as crucial as the physical training and diet modifications in your preparation. Posing significantly influences how you present your hard-earned physique to the judges. Consider investing in a posing coach to bolster your confidence on stage.
Mastering wellness posing takes practice, dedication, and professional guidance. Start with these fundamentals, build your comfort, and gradually enhance your posing prowess. Your stage presence will reflect your commitment and preparation, culminating in a confident and impressive presentation to the judges.
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