Women's Bodybuilding Posing Coach

The women's bodybuilding mandatory poses

These are the mandatory poses most federations use for women's bodybuilding:

• Front double biceps: lats flared, waist tight, front leg extended to show the quad.
• Side chest: pick your better side, stack the shoulders and flex the near leg.
• Back double biceps: spread the back, show the hamstrings and one calf.
• Side triceps: lock the arm and show the line from shoulder to hip.
• Abdominals and thigh: hands behind the head, crunch the abs and flex the front leg.

Federations update their rules, so we check your show's current list before every prep.

Quarter turns, transitions and your routine

• Quarter turns: front, side, back, side. Stay tall and in control.
• Transitions: each pose should flow into the next without resetting your feet.
• Routine: we build it around your strongest poses and time it to your music.

Women's bodybuilding posing mistakes we fix first

• Flexing so hard that the face tenses up.
• Losing the waist on back poses.
• Sloppy feet that throw off the whole pose.
• Rushing transitions in comparisons.
• A routine with too many poses and no control.

Learn from an athlete who has been there

Sheronica has stood on the Olympia stage 7 times and has competed as an IFBB Pro for 15 years. She coaches in person at Lift 365 Downtown Orlando in Orlando and virtually for athletes anywhere in the world.