How to Backflip in Few Minutes

Hello everyone, this will teach you how to perform a back flip in just five minutes. However, before you begin, there are a few prereqs that I would advise you to work on: stretching your back, performing a back roll, and staying in general physical shape. With that said, let's get started and learn how to perform a back flip in just five minutes.

You guys are simply friends? You know what, you guys aren't even friends at all; you guys are like rivals, gossiping behind each other's back and causing emotional and bodily harm to each other. However, I'm going to teach you guys how to become friends in the first fifteen seconds.

I just want you to get used to jumping. We're going to jump, so you're going to jump off your legs, off your toes, and power your arms up jump for the first fifteen seconds. See that power jumps okay, you're using your whole body, your lower back, your legs, and your arms drive up into the sky. Now, for the next fifteen seconds, I want you to jump, but I also want you to drive your knees up a little bit. Don't eat your knees; instead, drive them up. Power doesn't do this; instead, it drives them up in a similar manner. For example, power jumps drive knees up in a similar manner. Moreover, they don't require any leaning back or anything of the sort. At this point, you're about thirty seconds in, giving yourself fifteen seconds of rest before the next minute. I'm going to demonstrate to you all how to go from being merely friends to being close friends.

We're going to practice the backwards roll, so please take a seat as shown. To perform the backwards roll, roll onto your back, cross your legs, and land on your knees. Okay, so your toes stand up. But, we're going to do that with a little bit more force. So, for the first ten seconds of this minute, just focus on perfecting the technique. After that, you can roll over on either your left or right side to lean your head like he is. You can roll over on both sides, if you'd like.

First, perform the second exercise for an equal amount of time—ten seconds for a slow roll, ten seconds for a quick rule to the side, and then, for the next thirty seconds, work on driving your legs up and building momentum. Up, our role sounds like a microwaveable dinner, but don't eat it—all right, power rule, yeah, we're getting used to kind of going upside down p.m. Okay, you're approximately one minute and forty-five seconds in. We'll take an additional thirty seconds. No, let's take forty-five seconds to stretch it out. Please perform this stretch right now.

Do those two stretches over there to help loosen up your spine. Once you're feeling more flexible, make sure to stretch out your neck as well. Now, I'm going to show you how to take your friendship from close friends to besties by learning the macaque move. For the macaque, you'll choose a side similar to the backwards roll, but with one arm over. This is where the bridge stretch comes in handy, as you'll need that flexibility. Squat down with your palms out in front of you, fingers pointing back. Then, drive everything up and go over that arm, keeping pressure on it. Get down like this with your palms out in front of you.

Choose a side and place your palm down with fingers pointing upwards and inwards. Drive your body up and over, which helps with both the cheat gainer and the backflip by getting you airborne and upside down. Focus on mastering this technique for the first 15 seconds to really get the macaco down. Over the next 30 seconds, work on the fluidity and try to use your hand less and less. Then, practice dragging your hands up while going into the macaco.

Alright, you're at three minutes and 15 seconds, so you have another 45 seconds to reach four minutes. In this crucial period, gradually transition your macaco to become more and more upside down.

Almost like a back handspring, focus on driving your knees up and feeling the momentum shift. As you do the macaco, you'll feel yourself getting lighter and more upside down. If needed, you can use both hands for support. Congratulations, you've advanced from frenemies to besties! Now, take a 30-second break to focus and regroup. During this break, watch a slow-motion example of a backflip if you can. This mental connection will help with the physical execution. After the 30 seconds, you'll be ready to fully commit to the backflip.