Ever seen the Jackie Chan movie and wondered how he got to his feet immediately after lying on his back? It looks like it jumps effortlessly and just like that, but you can do that too with a little practice!
Step
Method 1 of 2: Starting from the Supine Position
Step 1. Lie on your back
Step 2. Pull your legs up to your chest
The leg can be bent at the knee, or (if you are very flexible) left straight.
Step 3. Place your hands on the floor, right next to your ears
Keep your fingers pointing at the tops of both shoulders.
Step 4. Roll backwards so that all of your weight is on your shoulders
The spine under your shoulders and back should be in the air.
Step 5. Kick your feet straight into the air
The most important part is kicking your feet up as hard as you can, not at an angle.
Your body will fly into the air due to the momentum generated by your kicks
Step 6. Press firmly with both hands as soon as your momentum moves upward
Imagine that you are doing a reverse push-up, and press as hard as you can.
- Try to make this move as explosive as possible.
- You can't go back anymore - the options are just to finish this kick-up or land and fall on your back. It's time to try your hardest!
Step 7. Land in a crouched position
When you feel the weight-free sensation just before you fall down, pull your legs down as fast as you can. Land hard, and the momentum will cause your body to float upwards (landing on your toes first). Suddenly, miraculously, you will immediately stand up again.
Method 2 of 2: Starting from the Prone Position
Step 1. Lie on the floor face down
Step 2. Bend both legs at the knees and point them up
Your heels should touch the back of your thighs.
Step 3. Place both hands on the floor, right next to your ears
For prone kip-ups, you can use your palms or fists - whichever works best for you.
Step 4. Kick back hard with your legs, pressing your body up with both hands
Move your arms as if you were doing a pushup, while throwing your legs back hard. Between the momentum in your legs and the upward thrust of your hands, you'll be able to jump into a crouch.
Tips
- If you're still falling, you'll need to kick harder, or wait until you feel no weight before lowering yourself down. Many people feel so uncomfortable and powerless when kicking upwards that they instinctively lower their legs. This will prevent you from doing kip-ups, you have to do it fully conscious.
- Practice. Some people can do this move automatically, others take months. Don't despair if at first you can't do this, you need practice. A good practice is to do 20-40 normal rolls, 3 sets of bridge exercises (20 seconds each), and ask a friend to help you if you start to fall down. Try doing kip ups 35 times a day or at least for a week. Practice makes everything easier.
- When rolling, do not pull your feet as far away from your head as possible. This will cause you to roll over excessively, and prevent you from straightening yourself properly in the air when you land.
- You need very strong triceps. Do not give up. Do it on a soft mat so you don't get injured.
- The most common challenge is people falling on their backs. This is because you hesitate when you kick your foot up. When you reach a full backwards roll, you should kick up. Movement should be smooth.
- It may be easier for you if you kick and press at the same time. Try different variations of the kip-up method to determine which is easiest for you personally.
- You will master it if you try hard and keep trying Don't give up!
- If you're still falling on your back, it means you're not pressing hard enough with your hands. You'll need strong triceps to do this, but do your best and you'll get the hang of it.
- Your feet should be flat with your eyes as you roll backwards, and beginners may benefit from forming a diamond with their feet, with the ends meeting each other.
Warning
- This move can be dangerous because it involves falling on your back if you make a mistake. Be careful not to hit anything sharp or protruding.
- Use a sports mat or other soft surface. Kip-ups are going to be a lot harder than doing them on a hard surface, but you'll be protecting your back from damage if you fall while trying.
- You could get injured if you try to kip-up on the couch, because: (a) there isn't enough space, and (b) you could land on the couch and get injured.
