Types of posing bikini and wellness

So I’m 6 weeks out and need to get practicing!!!

 

In bikini bodybuilding competitions (like IFBB/NPC Bikini Division), posing is very different from traditional bodybuilding or figure categories. It focuses on femininity, symmetry, and stage presence rather than extreme muscularity.

Here’s a breakdown of bikini posing:
 

1. Mandatory Bikini Poses

Competitors are usually judged with four main poses:

Front Pose (Front Stance)
Hips slightly twisted to the side to accentuate the glutes and waist.One leg straight, the other slightly bent in front.Upper body tall with shoulders back and lats slightly flared.One or both hands resting elegantly on thighs or at sides. Back Pose (Glute Pose)
Back to the judges with glutes emphasized.Feet about shoulder-width apart, heels lifted slightly.Hips tilted back to showcase glutes and hamstrings.Shoulders square, lats slightly engaged, arms relaxed and elegant.
 Side Pose / Transitions
Smooth transitions between front and back pose while maintaining a graceful posture.Often involves a hip sway and confident walk to keep attention on glutes and overall shape.
 Stage Walk / “I-Walk” or “Model Walk”
Competitors walk to the front, strike the front pose, transition to back pose, and walk off stage.Flow and confidence are key.
 

2. Tips for Perfect Bikini Posing

Engage the glutes and core without looking stiff.Elongate your neck and torso to look taller and more elegant.Practice transitions—judges watch the whole routine, not just the poses.Smile and project confidence—presentation is heavily judged.Film your practice to check symmetry and angles.

 

 

Wellness bodybuilding (NPC/IFBB Wellness Division) is a newer category designed for women who have more lower-body muscle (quads, glutes, and hamstrings) while maintaining a balanced, feminine upper body. Posing is similar to bikini but slightly adjusted to highlight legs and glutes more.

1. Mandatory Wellness Poses

Competitors usually present four main stances:

1. Front Pose

Hips slightly angled (quarter turn) to the side to showcase quad sweep and waistline.

Front leg straight or slightly bent, back leg extended to show glutes and hamstrings.Upper body tall, shoulders back, lats engaged.One hand on thigh, the other relaxed for elegance.

2. Back Pose

Feet hip-width or slightly wider to highlight glutes and hamstrings.

Heels lifted slightly for a rounder glute appearance.Hips tilted back and up—strong focus on lower body.Shoulders square with arms relaxed elegantly.

3. Side Pose / Quarter Turns

Similar to transitions in bikini but with more emphasis on legs.

Smooth quarter turns show quad sweep, hamstring drop, and glute fullness.

4. Stage Walk / Wellness Walk

Similar to bikini “I-walk,” but with more focus on lower-body presentation.

Emphasize glutes and quads during transitions with controlled hip movement.
 

2. Key Differences from Bikini

Lower body is the star—more muscle and shape in quads and glutes is rewarded.

Posing highlights legs instead of a tiny X-frame focus like bikini.Back pose shows glutes and hamstrings more prominently.More athletic stance overall, though still feminine and elegant.