Thanks to my work as a photographer at the most important IFBB championships, I spend many hours in front of the stage. In addition, having the images, editing them, and reviewing them hundreds of times looking for the best athlete poses, combined with my interest in analyzing what happens in competitions, has allowed me to spot, in a single glance, mistakes that are repeated hundreds of times by athletes from all over the world.
Today I want to share with you those mistakes that bikini fitness athletes often make and that, in most cases, no one comments on or analyzes. Pay attention, because correcting them can completely change your placing.
1. Competitive Attitude... Only Sometimes
❌ The Mistake
Many athletes think their performance is limited to specific moments: when they are called to the comparison line or during their I-Walk or presentation. They believe they can "switch off" the rest of the time.
📉 The Consequence
You never know when a judge is watching you. You can be evaluated at any moment, even when you are in the back line or after you have been compared. If you relax, you could be losing the chance to place higher due to a simple distraction.
✅ My Tip to Fix It
As the rules say, your performance begins the moment you set foot on stage and ends when you walk off. Maintain a competitive attitude and your best smile the entire time. If a judge has doubts about you, they might look for you at any moment. Don't let them catch you off guard!
2. Symmetrical Legs in Front and Back Poses
❌ The Mistake
Years go by, and I still see a high percentage of athletes performing their front pose (and also the back pose) with their legs symmetrically open. This violates the category rules.
📉 The Consequence
In major championships like continentals or worlds, judges are very strict about this. Making such a clear mistake in the most important pose will drastically lower your score. Sometimes the head judge will warn you, but other times, they will simply score you lower without a word.
✅ My Tip to Fix It
Follow the rules: put your body weight on one leg and open the other one slightly to the side. Be careful! Putting weight on one leg doesn't mean twisting your hip; that's also a mistake. An easy trick: start with your feet together, then shift your weight to one leg, and finally, open the other leg to the side without moving your hip. Problem solved!
3. Losing Eye Contact with the Judges
❌ The Mistake
Some athletes constantly look at the floor or get distracted by looking around, paying attention to everything except those who are judging them. They don't realize the judges are already at work.
📉 The Consequence
Looking at the floor conveys shyness and insecurity, which gives off a bad impression. Remember that the rules also consider self-confidence and charisma. Any sign of shyness will detract from your performance.
✅ My Tip to Fix It
Keep your gaze on the judging panel at all times with your best smile. You are performing for them, and no one else. Don't get distracted by looking at your coach or the audience. It's not about being provocative, but about showing personality and saying with your eyes: "Here I am."
4. Transitions are Too Slow in Comparisons
❌ The Mistake
Comparisons are for showcasing static poses. Transitions are just the "glue" between poses; they shouldn't be the main focus at that moment.
📉 The Consequence
Judges have little time to evaluate a group of 5 or 6 athletes. If you take too long in your transitions, they will have less time to assess your physique and will lose focus on you. You'll likely be the last to hit the pose, and by then, they'll already be looking at another athlete.
✅ My Tip to Fix It
In comparison transitions, you must be elegant, but fast. Don't use more than 3 movements to change position. Transition, turn, and next pose. You should move to the next pose in 3 steps, without getting caught up in overly elaborate movements. It's not the time for that.
5. A Bikini That Doesn't Comply or Flatter
❌ The Mistake
Something as simple as a poorly placed bikini (mid-hip without a V-shape), one that's too small, or one that doesn't flatter your proportions can ruin a year's worth of work.
📉 The Consequence
An ill-fitting or incorrectly sized bikini can destroy your proportions and make your physique look off. This can cause judges to quickly dismiss you and focus their attention on other athletes.
✅ My Tip to Fix It
Remember that a bikini shouldn't just be pretty; it's a tool to enhance your stage presence. Not every designer knows this. Do your research before ordering and make sure you know what's best for you in terms of design, shape, and color. And of course, ensure it complies with the rules.
6. Your Hairstyle Becomes Your Worst Enemy
❌ The Mistake
Overly complex hairstyles look great on Instagram, but you're not used to posing with them. Your hair becomes difficult to manage or gets tangled in your earrings.
📉 The Consequence
Difficulty moving your hair or the discomfort of a hairstyle you're not used to can cause stress. If it gets caught in your earrings, you'll feel awkward and insecure, which will show in your performance.
✅ My Tip to Fix It
Think very carefully about your hairstyle. Hairdressers want you to look beautiful, but they might not consider that the hairstyle must be part of your performance, not the main attraction. Your hair can't be a stiff block with no movement, and long earrings can cause problems. Sometimes a slightly less spectacular but more practical and functional hairstyle is better.
7. Leaning Forward in the Back Pose
❌ The Mistake
A high percentage of athletes think the back pose should highlight their glutes, so they lean forward to make them stand out. This will gain you nothing and lose you a lot.
📉 The Consequence
Judges are usually positioned lower than the stage. From their viewpoint, if you lean forward, your upper body will look disproportioned. In IFBB, the body is judged as a whole (structure, proportions...), so you must stand upright. Your glutes won't look better, and you'll lose your lines.
✅ My Tip to Fix It
Work on your lower back flexibility to be able to "overarch" and lift your glutes without leaning forward, always in an upright position. You must show the full width of your upper body naturally and without flaring your lats (penalized in bikini). Remember: always upright, don't lean!
8. Extending Your Arm Too Far from Your Body
❌ The Mistake
In the four mandatory poses, you have one hand on your hip and the other arm extended along your body. Extending this arm too far out (some athletes place it almost horizontally) is a very common mistake.
📉 The Consequence
Extending the arm too far breaks the aesthetic of the pose and makes you lose naturalness. It's a posing mistake that can be penalized.
✅ My Tip to Fix It
In bikini fitness, naturalness is key. The extended arm should be in an intermediate position, neither too close nor too far from the body, always maintaining the aesthetic and flow of the pose.
9. Bending Your Knee Too Much in Side Poses
❌ The Mistake
In both side poses, the leg closer to the judges should have a slight bend, but many athletes bend the knee excessively.
📉 The Consequence
If you bend your knee too much, your glute will drop and your waist will look wider. Visually, your pose will lose all its strength and aesthetic appeal.
✅ My Tip to Fix It
The bend should be very slight, lifting the heel gently. It's not just about bending the leg, but about using it to push your hip up and overarch your lower back. This way, your glute will rise, your waist will look visually narrower, and the line of your legs will be much more beautiful.
10. Stiffness in Poses: You're Not a Robot!
❌ The Mistake
Having your hands, fingers, and arms in a very rigid position will make you look like a robot, not an athlete.
📉 The Consequence
Stiffness conveys tension and detracts from elegance. As I've mentioned, the goal is naturalness in poses, and stiffness is its greatest enemy.
✅ My Tip to Fix It
You are a bikini athlete, not a bodybuilder. You should present a healthy look, toned musculature, and natural poses. The goal is not to show extreme muscle development. Your arms, legs, and hands should be straight but natural. Your fingers should be staggered and expressive, never held together and straight like a board.
⭐ My Extra Tip: Practice "Freestyle Posing"
One of the best ways to gain naturalness is to practice what I call "freestyle posing." What does that mean? In a competition, you don't magically appear in the center of the stage; you walk there. The circumstances change every time, so you must be prepared.
In your practice sessions, don't just stick to choreography. Walk to one side, then the other, turn, change direction, move around your practice room without a predetermined plan. Improvise. This will give you the confidence to link movements and transitions no matter what happens, and you'll never be left blank thinking, "what do I do now?".
Do You Relate to This?
These are just some of the most common mistakes I see from athletes all over the world. After a competition, everyone talks about the physique, but no one analyzes these small details that might have prevented you from placing higher. Fixing these things can completely change your overall impression on stage. Write in the comments below which problems were most familiar to you or contribute your own.
I have worked with hundreds of athletes, from beginners to professionals, and these mistakes continue to be made even after years of competing.
Need help with your stage presentation?
Don't hesitate to contact me if you need personalized guidance to polish your posing and shine on stage.
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Juan B. Morales
- Posing Coach
- tenuncuerpo10.com owner
- IFBB Official Press Member
