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 Wellness Divivion Posing


Yes, there is a slight difference between Bikini Competition Posing and Wellness Competition Posing. Judges will score you down if you don't get the poses right! So, let's look into the poses that are needed for Wellness Competitions!


For this category judges look for an imbalance in symmetry between the upper and lower body. Wellness competitors are required to showcase more muscularity in the lower half of the body in their hips, glutes, hamstrings & quads. Upper body should be smaller and not display as much muscularity.


There are four (4) different poses that will be performed at an NPC Wellness Division competition by athletes on stage. These are the front, quarter turn right, quarter turn rear, and a second-quarter turn right. Let’s break those down into each category, shall we?

Front Wellness Pose:

Facing the judges, athletes will have one hand on the hip with one arm straight down. One leg will be slightly extended, which is similar to the bikini division front pose. The biggest difference between wellness and bikini front posts is that the front leg should be flexed and slightly forward.


Quarter Turn Right Wellness Pose:

Similar to the side pose that you’ll see some bikini competitors present during competition, wellness athletes will turn, slightly facing the judges. The right hand will be on the hip and the left arm will be straight down. The right leg should bend at the knee.

 Quarter Turn Right Wellness Pose:

Quarter Turn Rear Wellness Pose:

Facing the rear, the wellness quarter-turn rear pose is the same as the bikini division back pose. It’s important not to lean forward too much, but to arch the lower back, pushing the glues towards the front of the stage.

 Quarter Turn Rear Wellness Pose:

Quarter Turn Right Wellness Pose:

This is the same as the aforementioned, just with the other side of the body.

 Quarter Turn Right Wellness Pose:

A major difference to note between wellness and bikini posing is that the NPC does not want to see the competitor’s arm off to the side with the elbow bent and the wrist bent upwards (image below). You’ll see this done in the bikini division and is quickly becoming a very big no-no in the wellness division. Performing this will result in a deduction of points right away.

 Quarter Turn Right Wellness Pose: Source:

We’ve also attached a video for you where Caroline gives full details on the poses you need to ace for NPC Wellness and IFBB Wellness Division

Here are some other general posing guidelines to keep in mind:

  1. Confidence is Key: Exude confidence in your pose. Walk and move with poise and grace, showcasing your self-assurance and positive body image.

  2. Showcase Your Best Features: Use posing to highlight your best features. Emphasize your curves, toned muscles, and overall physique. Practice posing in a way that accentuates your strengths and flatters your body shape while hitting the right poses!

  3. Smile and Make Eye Contact: A warm and genuine smile can instantly enhance your presence on stage. Make eye contact with the judges and the audience, conveying a friendly and approachable demeanor.

  4. Good Posture and Body Alignment: Maintain good posture with your shoulders back, chest lifted, and spine elongated. Avoid slouching or arching your back excessively. Aim for a natural and balanced alignment that showcases your body in the best possible way.

  5. Transitions: Practice smooth transitions between poses, such as quarter turns or half turns, to showcase your body from different angles. Be graceful and fluid in your movements, avoiding abrupt or jerky motions.

  6. Showcase Your Bikini: Highlight the design and cut of your bikini. Make sure the Bikini color goes well with your hair color and eye color. Competition Suit Shop helps make sure your bikini shines, sparkles and fits you perfectly on stage. Guaranteed fitting, no adjustments needed! Use Posing

  7. Be Mindful of Facial Expression: Pay attention to your facial expression and keep it relaxed and pleasant. Avoid tension or excessive smiling that may appear forced. Project confidence and radiate a positive energy through your facial expression.

  8. Show Sportsmanship: Demonstrate good sportsmanship throughout the competition by being respectful to fellow competitors, judges, and event staff. Maintain a positive and supportive attitude, and avoid negative gestures or behaviors.

  9. Practice, Practice, Practice: The more you practice, the more comfortable you will be on stage. Rehearse your poses, transitions, and facial expressions to ensure you feel confident and natural during the competition.

It's important to note that posing requirements may vary depending on the specific rules and guidelines of the bikini competition and wellness division you are participating in. It's always best to consult with the organizers, coaches, or experienced competitors for specific posing guidelines and feedback tailored to your competition.

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