How to Lie Down & Flip Up Onto Your Feet

Lying down and flipping up onto your feet is a move sometimes called a kip-up or a kick-up in martial arts and gymnastics. It looks impressive and brings you back to a standing position faster than if you turned over and arose in the usual way. In martial arts, the faster you can get back up, the less chance your opponent has of attacking you in the more vulnerable position. This move, however, takes time to master safely without injuring your back or neck. Do not attempt this without getting clearance from your physician.

Instructions

    • 1

      Warm up your whole body by doing gentle stretches. This move requires the whole body and puts pressure on the back and neck. Stretch your back gently by moving from side to side, and your neck by doing gentle neck rolls.

    • 2

      Lie on your back on the floor. Place the palms of your hands backwards behind your neck on either side of your head.

    • 3

      Pull your knees up to your chest, rolling back onto your upper back and your neck.

    • 4

      Kick your legs suddenly upward vertically and then out while arching your back. At the same time, push up from the floor with your hands. Just as your feet touch the floor, your body should be on its way to the standing position.