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 By: Alissa Carpio
Learning and practicing the poses required for a fitness or figure contest is one of the most important aspects of competition preparation. In any NPC contest, fitness and figure athletes are required to learn the mandatory poses, of which there are four, also known as quarter turns. Athletes also need to have an individual presentation prepared for their individual introduction. Unless you've competed in a number of shows already, it's impossible to know and to properly display what the organization's judges are looking for. As a regional-level NPC fitness and figure competitor, I've competed in over six shows in the past two years. Through these experiences and through judges' feedback, I've tweaked my posing per the NPC's standards, and I'm ready to share that information with you.
Bodybuilding.com has the rules for judging a fitness/figure physique in the NPC. Read NPC Fitness Rules And Moves! . Only through watching and competing in NPC events can a competitor really see how the poses are to be performed. Every few years the poses are altered, usually as a result of the IFBB altering the professional posing rules. This makes it important to stay informed of any new updates the organization may have, to ensure you are following the proper guidelines. There is a video available through Repetrope Videos (http://www.repetrope.com) entitled "What are the Judges Looking for in Fitness and Figure." I've purchased and watched this video many times, and recommend it to any competitor, whether new or experienced. NPC and IFBB judge Sandy Ranalli leads a seminar with several top NPC and IFBB competitors to clear up any confusion you may have on all matters pertaining to fitness and figure competition in the NPC.
These poses display the physique from each side - front, left, rear, and right, in that order. This gives the judges the opportunity to assess your physique and to compare it, part for part, with the other girls on stage from every possible angle. While you might have an awesome physique with great symmetry and conditioning, perfect posing, or lack thereof, plays a major role in how well a competitor will fare at a contest. It can make or break close placements, especially in higher levels of competition. After months of training and dieting, why would any competitor want to risk a placement by not taking the time to master her quarter turns? You're right, she wouldn't! So read on to learn how you can be one step ahead of the competition by mastering the NPC mandatory poses and developing a creative individual presentation for fitness and figure. The poses are supposed to be "relaxed," but in reality they are anything but that! Your entire body must remain flexed at all times, yet appear to be totally relaxed and completely effortless. Gracefulness and flowing transitions complete the presentation package.
This will be the first pose the judges call after all the girls are lined up on stage. It will be the judges' first impression of your physique, so be sure to make it a good one!
  Click each picture to enlarge.In addition to remaining flexed, keep these pointers in mind during the front pose:
This will be your second pose, and the first time the judges see your physique from the side (it will be your left side facing them). There is more room for variation in this pose, so it's important to display your strengths while hiding your weaknesses. A slight twist of the torso is allowed, but too much of one will result in the head judge calling you out to face the side and to not twist.
 Click each picture to enlarge.Keep these things in mind during your side pose:
This pose is a very difficult one to master, and is one of the most important of all the quarter turns. It displays your back development and symmetry very well, and shows if you are lean enough in the lower body. The last thing you want is a jiggling set of glutes! While this has a lot to do with conditioning and controlling water, it has a good deal to do with posing as well. It is very similar to the front facing quarter turn, but has its differences as well.
 Click each picture to enlarge.
 Click each picture to enlarge.
This pose will be exactly the same as Quarter Turn #2 - Facing Stage Right.
Just as important as hitting the poses themselves are how you look between poses. This is known as a transition. You should remain flexed, but still be relaxed enough to present a graceful and flowing movement as you ease into the next pose. Try not to look like a robot or a soldier when performing your turns. The best way to transition is to step and turn your right foot, then follow with the left foot, and immediately hit your next pose. Move your arms by slightly following them behind your torso and into the next pose. Remember to keep smiling! Practice walking in your heels around the house to get comfortable with wearing them. Make sure to walk on a hardwood floor to emulate the stage floor. Try out your transitions in front of a mirror until you find one that's right for you. By practicing over and over, and by watching videos of competitions, you will learn what looks good and what doesn't.
In almost all NPC shows, you will be introduced individually and have the opportunity to walk out on stage and perform your own individual posing presentation. The judges give you the freedom to choose which poses you do and how you do them. This is your chance to be creative and to show your best assets so that you really make an impression on the judges. Choose Three Poses - a forward facing, rear facing, and side facing pose - and perform them in one of the following orders: Choose either the front or side pose first, and always face the judges for your first and final poses. It doesn't look good to walk off stage after performing your rear facing quarter turn! Make these poses individual by adding bends, dips, bows and waves to your presentation. Hold each pose for 3-5 seconds.
It's nice to end the presentation with a slight bow and/or wave before walking off stage, all the while looking at the audience and SMILING!
There will be times when you are on stage for a very long time, or when the judges tell you to "relax." Well, you know you can't just let it all hang out and shake out your legs on stage! So, what should you do? This is the time to hit your casual pose. Your casual pose is a slightly forward, slightly sideways pose that allows you to rest a bit from the mandatories, while still remaining poised and presentable. This pose is also very individual, but keep the following items in mind when choosing your casual pose:
Remember to keep smiling, remain tight, and face forward even when in your casual pose. You are being watched the entire time you're on stage, so make sure you exude grace and professionalism at all times. And don't forget, you never know when someone is going to snap a picture of you, so make sure you're always ready!
I've seen and heard of many competitors doing things on stage that just shouldn't be done. They look unprofessional and just plain ruin your presentation. Here is a list of just a few of these things:
All poses should be practiced while wearing your actual competition heels. Your physique will look and move differently depending on the shoes you are wearing. You should try to practice the poses and transitions on a hardwood floor so you get the feel of the flooring that you will be turning on the day of the show. If you've never competed, you should start practicing the poses immediately, once or twice a week. Tweak little things until you find the positions that are right for your body type. Remember, you're always trying to minimize your lower body, maximize your shoulders and back, and bring out the flare in your legs. As part of your contest prep, I recommend practicing your posing starting 4-6 weeks out from the show at least twice a week for 15-30 minutes. The closer to the day of the show, the more you should be practicing. The final two weeks should be the longest of your posing practices. Hold each quarter turn for 1-3 minutes, and repeat several times so your body gets used to the poses. Practice your individual presentation as well as your casual pose. Be sure to practice without a mirror as well, so you can hit the poses on the day of the show without having to rely on seeing your reflection. If you can, get someone to take pictures and/or videos of your poses so you can critique them and change them as necessary. Another great option is to ask a seasoned competitor to assess your posing, if you know one in your area that can help you. Recommend this article to a friend by e-mail here! Visitor Reviews Of This Article!
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I always hear judges say that competitors rush on and off stage too quickly for them to see their physiques. Be sure to exude confidence and gracefulness from the moment you step on stage. Walk out with your head up and facing the audience or judges, smiling, and waving to the audience. 
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