How to Perform a Windmill Kip Up

While the kip up is primarily used in karate, it can be used for general fitness as well.

You can perform windmill kip ups, otherwise called starfish kip ups, during martial arts or dance routines. This move takes some practice to master, and not everyone will be able to make this move successfully. The windmill kip up requires a certain level of flexibility and fitness. You should always stretch and warm up before attempting an activity such as this.

Things You'll Need

• Soft surface

Instructions

1. Find a soft surface where you can practice the kip up. Sit on the ground with your legs wide apart. Place your hands to your right side and turn onto your side. Your hands should be almost shoulder-length apart.

2. Generate momentum with your left leg. Swing it to the right, doing a reverse crescent above your head. Follow with your right foot. Bring the right foot around and above your head in as large a circle as possible.

3. Rotate your arms and body weight onto your left side. You should now begin to generate the momentum needed in your hands and legs to lift yourself off the ground. Use the toes of your left foot to push off the ground. You should then pop up into a ready standing position.

4. Begin practicing the move slowly. Perfect each step of the movement. Once you are able to perform a windmill kip up, begin to perform the move faster.

References

• Starfish Kip Up Tutorial