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How to make a forward flip and a back flip, or a popular flip? Thanks to the step-by-step learning, it's really easy! If you are stretched and have no back problems, you will definitely handle it. Watch the video in which the gymnastics instructor Aleksandra Woźniak and his ward Marysia Naumiuk show from scratch how to roll back and forth from standing, squatting and walking.

Forward FlipandBack Flipis one of the basic gymnastics exercises. Often, as children, we deal with them in physical education lessons. Forward and backward flips are performed from a standing position, from a squat, or from a walk. This exercise perfectly activates the body to work and works very well for the spine - if we do not suffer from any injuries.

Doing flips will improve our flexibility, strength and will be a great variety to everyday training. Watch the video below, where the artistic gymnastics trainer Aleksandra Woźniak and the young gymnast Marysia Naumiuk show how to roll forward - step by step.

How to do a forward flip from a standing position

  1. Stand slightly apart with your arms raised.
  2. Place your palms in front of you, place them shoulder-width apart. Do it in such a way as to keep your back as straight as possible and not to bend your legs at the knees.
  3. Bend your arms forward while tucking your head between your hands.
  4. Perform a forward flip by pushing your feet off the mat so that you do not put your head on the mat during a forward flip. Perform a roll over your neck.
  5. Finish your forward crunch sitting upright with your arms up and your toes tucked in.
  • Gymnastics - definition, types, examples of gymnastic exercises
  • Artistic gymnastics - exercises, figures, results of practicing

How to do a forward roll from a squat

  1. Perform a full squat (crouching on your toes) so that you sit on your heels. Keep your heels and knees together, put your palms in front of you so that they are on both sides of your legs, in line with your shoulders.
  2. Bending your elbows, hide your head between your hands while extending your knees.
  3. Perform a forward roll.
  4. Finish the exercise in the starting position - get up from a full squat with your arms raised.

How to make a forward rollover

  1. Stand a few steps in front of the training mat. Walk towards the mat with one leg pointing forward.
  2. Place your palms in front of you and bend your knees slightly.
  3. Bend your elbows and put your head between your hands.
  4. Leaning on the back of your neck, roll forwards.
  5. Get up from a full squat (try not to help your hands) to a standing position with your arms raised. The heels should be joined.
This will be useful to you
  • If you make the forward flip more dynamic, the exercise will be easier to perform.
  • To properly roll back, you need to strengthen your abdominal and hands muscles
  • By performing stretching exercises, you will make it easier for you to adopt the correct posture and improve your forward roll technique.

Watch the video how to do a back flip step by step

How to roll back

  1. Stand with your back to the mat and go down into a full squat (on tiptoe). Keep your heels and knees together.
  2. Bow your head and "stick" your chin to your chest.
  3. The hands should be next to the ears with the inner part facing the back. Place your elbows parallel in front of you without pushing them to the sides.
  4. If you are unsure of your hand position, cradle your hand back to the starting position.
  5. If your alignment is correct, roll back. Place your whole hands on the mat during the rollover. Jump out of them hard.
  6. Rolling back, finish in a full squat position and stand up with your arms raised.
You have to see:
  • How to make splits?
  • How to make a bridge?
  • How to make a star?
  • How do I move back and forth?
  • How to do handstand?
  • How to do a headstand?

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ABC of exercises