{"id":42605,"date":"2020-04-23T12:15:24","date_gmt":"2020-04-23T10:15:24","guid":{"rendered":"https:\/\/mussa.es\/bikini-fitness-poses-what-are-they-and-how-should-they-be-done\/"},"modified":"2026-03-21T10:34:38","modified_gmt":"2026-03-21T09:34:38","slug":"bikini-fitness-poses-what-are-they-and-how-should-they-be-done","status":"publish","type":"post","link":"https:\/\/mussa.es\/en\/bikini-fitness-poses-what-are-they-and-how-should-they-be-done\/","title":{"rendered":"Bikini Fitness Poses, what are they and how should they be done?"},"content":{"rendered":"

How is your posing doing? <\/strong>I always recommend not overlooking<\/u> your performance<\/u> on stage at all.<\/strong><\/p>\n

In the middle of the competition, your posing, your hairstyle, your accessories, your attitude... Your smile!<\/strong> Can make the difference against another similar physique.<\/u><\/p>\n<\/div><\/div>

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Jessica Serrano<\/strong> has been invited to our blog today. You will recognize her on stage for her radiant smile<\/u> and her charismatic positive attitude<\/u> that judges adore.<\/p>\n

This great Spanish athlete who spreads humility and joy<\/u><\/strong>,<\/u> works hard every day of the year and that - as you well know - has its reward<\/u>.<\/p>\n

Jessica Serrano has competed at the IFBB <\/strong>for 5 years, winning her first Spanish Championship in 2017.<\/p>\n

And even for more glory, she was awarded Spain's Best Bikini<\/u><\/strong> that same year and since then her career has been unstoppable<\/u>.<\/p>\n<\/div><\/div>

In 2019,<\/strong> she achieved the ultimate goal<\/u> she had set for herself. Just two words: PRO CARD. <\/strong>We told you that Jessica was unstoppable<\/u>. \ud83d\ude09<\/p>\n

Thanks to her energy<\/u> and confidence<\/u> on stage, Mussa<\/strong> has trusted her without hesitation, to talk to you about performing on stage and to explain the obligatory poses in the Bikini Fitness competitions<\/strong>.<\/p>\n

Furthermore, as Jessica has competed in the two main federations<\/u> that currently exist in Spain (IFBB Elite and IFBB Pro League or NPC<\/strong>) she will tell us the differences between the posing in one federation and another.<\/p>\n

And, of course, she'll give you some final tips<\/u>. Besides, she told us that if you want her to make another post about the transitions, you just need to ask for it in the comments. <\/u>\ud83d\ude09<\/p>\n

\u00a1I really hope you enjoy this article and I would love it if you could share it as many times as you like!<\/strong><\/p>\n

(By the way, Jessica Serrano, thanks to her knowledge and experience, is planning to hold seminars<\/u> in some Spanish cities during 2020-21. If you want to keep up to date with this Mussa's<\/strong> career, I encourage you to follow her on social media).<\/p>\n<\/div><\/div>

\ud83d\udcaa POSING IMPORTANCE<\/h2>\n

Hi Mussa! As we all know, in the Bikini category<\/u> we can't forget<\/u> the great importance of a good <\/u>posing, and we must insist <\/u>on it and work on it with the same constancy<\/u> and perseverance<\/u> as any other part of our body<\/strong>.<\/strong><\/p>\n

However, this post's greatest importance is to clarify all the doubts that have arisen, for the majority of the Bikinis, since we have different federations.<\/u><\/strong><\/p>\n

I think it's very important <\/u>to know the differences between IFBB Elite and IFBB Pro League or NPC<\/strong> when it comes to posing.<\/p>\n

I have seen, in more than one competition, how Bikini beginners have struggled<\/u> on stage because they didn't know the different regulatory poses<\/u> and that can certainly change your final score<\/u> and your position, as well. It can make you rank or not rank, make it to the podium or not.<\/p>\n

Not knowing the different regulatory poses can totally change your final score.<\/em><\/span><\/p>\n

Without any doubt, not taking care of your posing - which definitely is your tool to show all your physical work - is a huge shame.<\/strong><\/p><\/blockquote>\n

After all your work<\/u> and effort<\/u>, not knowing how to pose correctly and according to the rules of the competition can really harm <\/u>you.<\/p>\n<\/div><\/div>

\u25b7 IFBB ELITE:<\/h3>\n

I'm going to start by talking about how to do the bikini fitness poses for the IFBB Elite<\/u><\/strong>.<\/p>\n

In this federation, we have 4 mandatory poses<\/strong>, which will always go clockwise<\/u>. Therefore, we will always turn to our right as we change poses.<\/p>\n

4 mandatory poses, which will always go clockwise.<\/em><\/span><\/p>\n<\/div><\/div>

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Photographer: Uriel<\/a><\/p>\n<\/div><\/div>

\u27a4 Front Pose<\/u>:<\/span><\/p>\n

In this case we have to face the judges completely, making an \"X\" with our body<\/strong><\/u>, and to do this what we should do is open our legs (without being exaggerated).<\/p>\n

We will fully expand our dorsal<\/u>, grabbing our waist with one hand (at the height of our belly button) and the other will be relaxed<\/u>, but separated<\/u> from our body.<\/p>\n

We'll subtly drop<\/u> our weight onto one of our legs.<\/p>\n<\/div><\/div>

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\u27a4 Sides<\/u>:<\/span><\/p>\n

We have two sides, the left one is the first one we will show and the right one will be the 4th pose<\/strong> (it goes after \"back to the judges\").<\/p>\n

But in both cases, side poses should be done in the same way.<\/p>\n

Here, as its name suggests, we will show our side boy and to do this we will completely show our lower body from the side<\/u><\/strong>:<\/u><\/strong><\/p>\n

We will elevate our buttocks<\/u> by putting our foot on tiptoe. And, we will lean our knee (from the leg that we are showing to the judges) inwards against the one that is hidden.<\/p>\n

And the one that remains hidden will remain totally stretched<\/u>.<\/p>\n

We have to turn<\/u> our torso so that it faces forward.<\/p>\n

At the same time, we place our arm and hand (from the side that we are showing the judges) in a relaxed<\/u> and clear<\/u> way from our body. We must open and show our dorsal, to get a good and beautiful \"V\u201d.<\/p>\n

The other hand (the one on the back) will be placed on our belly button.<\/p>\n<\/div><\/div>

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\u27a4 Back pose<\/u>:<\/span><\/p>\n

The first thing we should do as we get into position is clear<\/u> our back, removing<\/u> our hair from it.<\/p>\n

Upper body: <\/strong>we will expand our dorsal area<\/u> to its maximum, leaving our torso totally straight and showing our back shoulder. One hand will be held at the waist and the other will be relaxed and away from our body.<\/p>\n

The legs are open and the hip is slightly tilted <\/strong>to the side,<\/strong> letting all the weight fall on one side. The buttocks should never squeeze<\/u>.<\/p>\n<\/div><\/div>