Side Pose (NGA guidelines)

The Side Pose

Competition Figure Training

• Relaxed erect stance,
  

• Head and eyes facing the same direction as the body,
  

• Heels together,
  

• Feet inclined outward at a 30deg angle,
  

• Knees together and unbent,
  

• Stomach in,
  

• Chest out,
  

• Shoulders back right arm hanging relaxed and slightly back from the center-line of the body with a slight bend at the elbow,
  

• Left arm hanging relaxed and slightly front of the center-line of the body with a slight bend at the elbow. 
  

• The positioning of the arms will cause the upper body to twist slightly right with the right shoulder lowered and the left shoulder raised
  

Centerline

Stomach pulled in

Knees locked

Right shoulder behind centerline

Chest out

Calves flexed

Glutes not overly flexed, showing the natural curvature of the glutes

Left shoulder in front of centerline

Head facing the same direction as the hips

In the side pose make sure your legs are locked this will make you appear taller and give you a slight lean forward. DO NOT sit back on your heels! This looks bad.

Arch your back and stick your butt out... this will give your glutes a tighter and smoother look.

Place the majority of your weight on your toes... this will flex your calves

Figure Competition Coach/Personal Training

Advanced Fat Loss For Women

Buffalo N.Y.

HardBodyFigure.com