How To Worm
The worm is a really easy break dancing move that fits well into a routine and gives it an old school feel.
There are different variations of this move but we'll concentrate on doing a normal worm at first to progress towards the more difficult varieties in later tutorials.
Starting it and Feeling it out
You want to start in a cobra stretch position. That is a push-up position with your back arched (so that your chest faces forward and your pelvis is on the floor).
Your arms should be relatively straight and ready to give in. Your weight should be mostly on your knees and hands at this point.
At this point, I suggest that you practice the most difficult part of the move so that the rest will be a breeze.
From the cobra position, let your arms collapse. Keeping your back arched the way it is, you'll roll up on your stomach and then your chest.
Keep your head up and your eyes open (i know it's obvious) so that you don't smack your face on the floor when you rock onto your chest.
As you roll onto your upper body, keep your arms bent with hands in front (and a little outside) of your shoulders. This will prepare them for the push off.
So as you get onto your belly and chest, let your feet come off the ground by bending a little at the knees.
Your body should be bent like a 'U' (or close).
When you get to your chest, push back (rock back) into the original cobra position.
Practice rocking back and forth until you feel comfortable with it.
That's the exercise for getting used to transferring your weight from your hands and knees to your upper body (stomach and chest).
The Kick and Push to Make it Continuous
Alright, now that you can rock back and forth form the cobra position, we will add the final element to get you "worm"ing for real.
Once you get onto your chest (with feet up in the air), instead of simply pushing off and returning to the original cobra position, you will now kick both feet hard and at the same time (upwards and backwards).
A split second after you kick you will push up with both arms that are on the floor.
For a moment, you should have your whole body in the air with only your hands on the ground.
Let your toes land first, and then gently put your knees down.
At this point, your arms should once again collapse to let you roll onto your upper body.
Repeat the process until you feel comfortable with the normal worm.
If you have a hard time with the kick or the timing, just practice each part of the move seperately and then put it together.
To give it a more advanced look, you can practice bringing your hands off the floor (once your toes and knees have landed) as you rock onto your upper body.
Keeping a good 'U' shape with your body (by arching your back and keeping your knees bent) will help with making your worm look smooth (and painless).
It's normal if you travel forwards during this move. Try keeping it on the same spot if you want to challenge yourself.
Practice rocking back and forth from the cobra position, then practice kicking with both legs and pushing off with your hands. You'll get it in no time.
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