Primary muscles: Core, shoulders
Secondary muscles: Legs, arms
Equipment: No equipment
Breakdancer Kick Instructions
1. Get down on your hands and knees and lift your knees a few inches off the floor.
2. Lift your left hand and your right foot off the floor, rotate your hips to the left, place your left heel on the floor, and kick your right leg to the left.
3. Rotate your hips to the right and return to the starting position.
4. Switch sides and repeat.
Proper Form And Breathing Pattern
Start on all fours, with your wrists underneath your shoulders and your knees underneath your hips. Lift your knees off the floor, engage your core, and keep your back, neck, and head neutral. Exhale as you rotate your hips to the left and kick your right leg under your body.
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Exercise Benefits
The breakdancer kick is a core exercise that tones and strengthens your obliques, abs, and lower back. This exercise also gets your heart rate up, strengthens your shoulders, arms, and legs, and improves your cardiovascular fitness.
Breakdancer Kick Demonstration
Sets And Reps
Do 2 or 3, 30-second to 1-minute sets. For a complete cardio and core workout, pair the breakdancer kick with the plank bird dog, the jump start and the stutter steps exercise.
Calories Burned
To calculate the number of calories burned doing the breakdancer kick, enter your weight and the duration of the exercise:
Related Full Body Exercises
Try these other full body exercises to get your heart rate up and burn even more calories:
Bear walk
Core control rear lunge
Waist slimmer squat
Up down plank
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