How to do Tuck and Backflip?

Capoeira, a Brazilian martial art noted for its colorful style, features many acts of acrobatics, including backflips. Backflips, one of many gymnastics moves in capoeira, allow you to either attack or distance yourself from your opponent. Backflips require consistent practice, and you should only do them in a safe, and padded, training environment. Consult a health care practitioner before starting any exercise program.
Learn to Tuck
Step 1
Lie on the floor with your arms outstretched. Your back should be relaxed and your legs straight. Your spine should be neutral, not arched in either direction.
Step 2
Rotate your hips upward. Do not just pull your knees into your chest. You want your lower back to round properly. The act of rotating your hips should pull up your knees.
Step 3
Continue to rotate until your knees are over your head. Lower and return to your starting position. Repeat this practice until it is smooth and fluid.
Learn to Backflip
Step 1
Bend your knees and swing your arms down. The act of timing your swing to get the most force possible is critical. Use the momentum from your arms and legs to drive yourself up and slightly back. Do not rotate your head at this time, keep it forward.
Step 2
Tuck your knees like you did in training by rotating your hips. Keep your head in line with your spine during this process. The speed with which you rotate your hips determines the speed that you achieve in your backflip. Retract your arms and keep them by your sides.
Step 3
Arch your neck to look at the mat as you start to turn. As you rotate, this will help pull your shoulders around and keep them in line with your head. As soon as you can see the mat, you need to straighten your legs.
Step 4
Land with your knees bent and on the balls of your feet. Landing on your heels forces your joints to take the strain of your landing, instead of your muscles. Tuck your hips underneath you so your spine is straight when you land.