Last minute posing tips you really can’t afford to miss before show day!

So, you’re in the final weeks of your prep and you are wondering how to make the most out of your final posing sessions? Whether you’re about to throw in the towel or feel the urge to practice for 10 hours straight to present your best package – these tips are for you!

Hey guys, my name is Kathi & I am a certified KOMPAK Posing coach. I am an NPC bikini athlete and I have been posing clients for the NPC, PCA and INBA since 2020 within the bikini, wellness and the new fit model category. I'm also a prep and fitness coach with Team PRGRSS & CEO of my posing team and member site - Progressing Posing. So, as you might see, I'm kinda into bodybuilding! In this blog, I wanted to share some of my top tips with you, so let's get into it!

Just to rewind for a second: you probably already know what happens on show day (and if not, KOMPAK already has amazing blog posts on that topic!). You know that your stage presence will most likely consist of: your posing routine and comparisons. Therefore, we want to focus solely on what you truly need to showcase on show day. Let’s talk more about going through your routine and comparisons until you feel fully confident,.

For your routine, practice it in all scenarios - entering the stage from the left side, from the right side, T- or I-walk (depending on your class/federation), etc. Stick to the tempo agreed upon with your posing coach and practice without a mirror – remember, you won’t have one on stage!

Personally, I loooove a good “fun posing session” where I try different transitions or incorporate playful elements into my routine (like walking to the back, even though in the NPC/2BrosPro Amateur bikini division, that’s not allowed). But with just a few weeks left, we don’t want to introduce too many new elements into our routine. Instead, we should stick with what we already know and feel confident with. Don’t miss out on your fun posing sessions, but use your time wisely. Stick to your favorite routine and fine-tune it so that it becomes second nature.

The same goes for your comparisons: practice them just as you would do on show day. That means holding your poses for extended periods of time and practicing switching places with other athletes (even if you’re practicing solo, imagine there’s someone there to switch with or ask a friend/partner to help simulate these scenarios). Go through every situation relevant to your class. When it comes to comparisons, every judge is different. Sometimes you’ll switch from pose to pose within seconds, and other times you might have to hold them for up to two minutes. Set a timer and practice the “worst-case” scenario by holding your poses for 1:30 to 2 minutes while recording yourself to check your posing stamina. If you can hold your poses for two minutes while smiling, breathing properly, and maintaining tension – you’re more than ready for anything that show day might throw at you!

Some federations have livestream replays on their websites or YouTube, and using these videos to practice posing and comparison stamina is another excellent way to prepare.

Additionally, please remember that your body has limited energy as you approach the deep end of your prep. As much as you might want to practice posing constantly, try not to overdo it. You’re likely already checking in with your coach multiple times a week, doing sessions with your posing coach, and practicing on your own – that’s a lot for your body! We want to avoid any injuries or setbacks. It’s not uncommon for athletes to experience pain or flare-ups, especially in areas where they’ve had previous injuries or in the muscles used for posing, such as your ankles (when posing in heels) or certain muscle groups that you need to flex, like your lats. To avoid injury, be mindful not to overdo your posing practice and instead make each session as effective as possible.

Last but not least, you might benefit from practicing in the same attire you’ll wear on show day to feel comfortable. Put on your stage jewellery, leave your hair down (or style it the way you’ll wear it on stage), apply some baby oil to your shoulders, take off your socks in your heels, and wear your competition bikini! Certain transitions, hair flips, or poses can feel different when wearing your full show-day attire compared to your usual gym clothes (especially when wearing the bikini and no socks). Knowing that you feel 100% ready can give you an extra confidence boost for the big day.

I hope you find these tips helpful – you’ve worked so hard on your package, and let’s face it: the hard work is done. Now it’s time to put it all together and exude the confidence you deserve on stage!

If you have any further questions, feel free to contact KOMPAK here via Instagram or here via Email – they are always happy to help! And if you need more advice or help fine-tuning your posing, just pop into my Instagram DMs, and we can schedule a session together. I’d love to help you progress your posing! (INBA and NPC/2BrosPro Bikini, in English or German).

Kathi Madlik (KOMPAK certified posing coach) from Progressing Posing & Team PRGRSS xx