Breakdancer Kick | Illustrated Exercise Guide

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.

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.

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.