Balance and Shape: We all know how important it is to have balance in our life. This goes for mentally and physically. Competition prep is HARD, and it will take a toll on your mental state if you are not well balanced. Be prepared for this and warn your loved ones that there will be days that erratic behavior is just going to happen. I’ve been competing for 8 years. I am nowhere near sane. My insanity is my sanity. You may cry for no reason, on the treadmill, over commercials, or cookies, or because you just feel like it. That is ok. Where was I going with this? Oh yes…

Balance and Shape is crucial, and the judges will be looking at your physique to be sure that you are just that. You don’t want to have a tiny upper body and dominating quads, or vice versa. In the bikini category the judges are looking for a more “curvy” physique. Rounded shoulders. Nice full and round glutes and a small waist. This curvy look is attained with your posing. Being honest here, we aren’t all blessed with junk in the trunk. We don’t all have a teeny, tiny waist. Does that mean we can’t win? NO! I will go over more detail on how to give the appearance of a curvy physique, and tiny waist in the next section.

Bikini Posing: While there are no mandatory poses for us Bikini girls like the Figure Competitors there are poses that just look better. The key is finding the poses that look better for YOU. Just because Ashley Kaltwasser or India Paulino do it, does not mean you should do it. Find yourself a Posing Coach if you can. If you do not have an IFBB Pro in your area to learn from, look up some IFBB competitions on YouTube. Those will be some great insight as to what current poses are being used for the NPC and IFBB. IF you are doing a different organization such as the WBFF or NGA you will want to research as they require much different criteria and posing. It is important that you research this beforehand so that you don’t show up that day and get the news that everything you have been practicing is not allowed. YIKES!

Having someone who knows what the judges will be looking for will really help. Study the Venue; learn the side of the stage you will be entering in on. Nothing is more terrifying than showing up the morning of the show to surprises. Having been practicing your walk on from the wrong direction? Been there, done that! BE PREPARED for any outcome!

We all have strengths and weaknesses when it comes to our bodies, and the best part about Bikini is that there are not mandatory poses. We really get to show off those strengths because we get to choose our poses. How lucky!!! Choose carefully. I have almost always done just the one pose. It is strong and it really shows off my strengths. My obliques and my glute. However, as I’ve leaned out more the other front pose has started looking better so I have begun to incorporate it into my routine. That is the fun part about training. The longer you do it and the leaner you get the more your body changes and the better your posing will start to look.

Poise: You know the saying “You will never get a second chance to make a first impression”. Ever seen someone walk on stage and they look like they are miserable, terrified, or have never walked in heels a day in their life? Do you think they place well? PRACTICE! PRACTICE! PRACTICE!

You need to be able to walk out on that stage like you are the most confident woman in the world. You have worked SO hard. You have been training for at least 12 weeks if not longer. You have given up cereal for crying out loud (anyone?). I promise you when you walk out on that stage within those first few steps it is either game on or game over. That first impression is that important!

Skin Tone: Your tan is SUPER important. I am VERY picky about who I tan with for shows (LSR!). Find a company that you trust, and that your skin tone works well with. Depending on your natural tone you may need more coats than other girls. Most tanning companies give you the option of doing 3 coats, or unlimited. If you are super pale you may need more than the 3. The tanning company should be able to tell you at your first appointment. DO NOT go get an airbrush tan at your local salon and think you can step on stage. The stage tan is WAY darker than you think. This is mandatory if you want to look your best under those bright lights and place well. I think that every show I have watched or competed in there are those girls who aren’t dark enough or try to do it themselves and end up with streaks or an uneven color. Do not risk having a bad tan!!!

Overall Presentation: Hands down, THE most important (aside from that first impression walk) is your presentation. Your posing routine is that 10 seconds you get to actually SHOW the judges your physique that you have worked so hard for. Make sure that you have a very polished, CLEAN routine. You do not have to have fancy transitions, or too much movement. Keep it simple, basic and SOLID. The cleaner it is the better. Too much movement is distracting. You don’t have to have five poses. Pick one or two that are amazing. Perfect them, and make sure they are unbeatable. Move less, and pose more. Too often you see girls moving more and posing less, especially during the comparison rounds. What does that mean exactly? Ever watched someone and they just can’t hold still? Either their arm is constantly moving, or they keep switching poses. Let me tell you, it is nearly impossible to judge someone’s physique if they aren’t holding still enough to show it off. Hit your best pose and HOLD IT. Do not move unless you either a) are asked to by the judges or b) need to reset because you feel like you are falling out of it.