A back handspring is a good way to do it.

The back handspring is used in many gymnastics and cheerleading routines.If you want to do a back handspring, you need to build up your upper body strength.If you want to do a back handspring, you should be comfortable doing back walkover, back bend, and handstand.Once you feel confident doing a back handspring on the floor by yourself, you can practice on a trampoline.

Step 1: Swing your arms down as you bend forward.

Stand up straight with your arms extended.You're going to lean back in a chair when you sit back.Swing your arms back and forth behind you as you do this.Your knees should be over your feet, not in front of them, or you won't have enough strength to land on your hands.

Step 2: Lift your arms up when you push through your toes.

When they reach over your head, swing your arms forward.Use your eyes to follow your hands.Push through your toes to propel your body forward.Take care of your legs and core muscles.

Step 3: Continue to fall backwards, without arching your back.

If you arch your back too much, it will make your handspring look less pretty and it could hurt your spine.As you fall, let your legs carry you up and down.Place your toes through your ankle.Keep your head between your arms as they approach the floor.

Step 4: Pick up your hands on the floor.

Make sure to keep your body arched as you fall backwards.If you hit your head on the floor, keep your arms straight.With your palms on the ground, your fingers should be pointing away from your face.With your lower body still following, let the legs carry you over.Use the pads of your hands, fingers, arms, and shoulders to support them when they are planted on the floor.Don't put too much pressure on your hands.

Step 5: Your legs should be over your head.

Take your legs over your head and place them on the floor.Don't lock your knees, but keep your legs straight.Put your hands in line with your shoulders.

Step 6: Your feet should be on the floor.

Continue by swinging your legs and feet over and snapping them down.As your toes approach the floor, keep your upper body straight.

Step 7: You should pop up.

To finish the back handspring, land with your legs bent and pop up.Put your arms in front of you and raise them over your head.If you do not get it right immediately, don't be discouraged.Work with a spotter until you are comfortable doing it on your own.You'll have a neat and smoothly-executed back handspring with enough hard work.

Step 8: Prepare to warm up.

Warming up before attempting a back handspring makes you more likely to get hurt.You can get your blood flowing by jogging around the gym or track.You can jump rope for a few minutes, or do jumping jacks, lunges, and push ups.

Step 9: Try to stretch your wrists and ankles.

Roll your wrists and ankles clockwise and counterclockwise.You can practice pointing and flexing your feet.Put your hands on the ground with your fingers pointed at you, to stretch your wrists.You can feel a stretch in your wrists by pulling back on your arms.If you want to stretch your ankle, sit on a chair and use an exercise band or jump rope.Pull on the band and push against the force of your ankle.With the other foot, repeat.

Step 10: Do handstands.

Stand straight up with your arms over your head.Place your palms on the ground as you fall.Allow the other leg to follow naturally by kicking one leg up.To keep yourself upright, tighten your core and buttock muscles.

Step 11: Do a backbend.

Stand up straight with your legs shoulder-width apart and your arms extended.Push your hips forward while looking up at the ceiling.Keeping your arms locked, slowly bend backward.Keep your feet in place by planting your hands on the ground.Lower yourself slowly to the ground after holding the backbend.

Step 12: You should do a back walk over.

Do a walkover once you are comfortable doing a backbend.Lift one leg off the ground and point your toes when you are in the backbend position.To allow your other leg to follow naturally, swing that leg around toward your head and push it off the ground.

Step 13: There is a soft mat.

You should use a soft surface to get comfortable going backwards.Get a soft mat and jump backwards onto it.To get used to the movements, swing your arms back the same way you would do a back handspring.

Step 14: Get a person to watch you.

If you want to do a back handspring for the first time, make sure you have a coach or gymnastics teacher with you.This will give you the confidence you need to do the back handspring and prevent you from hurting yourself.The spotter should help you flip backwards by placing one hand on your lower back and another under your thighs.Make sure your spotter knows how to spot you.

Step 15: You can try your back handspring on a trampoline.

Start on a trampoline if you don't feel confident about backwards movements or you're a beginner.You can gain confidence by doing it on a harder surface like grass without the risk of injury.

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