Break dancing has grown from a self-expressive urban art form to a mass following of b-boys and b-girls, as they are known, all across the country. The athleticism and raw emotion gleaned from this style of dance has attracted individuals from all walks of life. Whether you are pursuing hip-hop as an artist, an exercise enthusiast or as a new dancer, you must develop your upper-body strength to successfully perform the moves of a b-boy or b-girl.
Step 1
Lie on the floor, face down with your hands beside your chest. With your toes against the floor, straighten your elbows and push up into a plank position. Bend your elbows allowing your body to get as close to the floor as possible without touching, and straighten your elbows, pushing back up to plank. Repeat this exercise for 10 to 12 repetitions. Work up to three sets.
Step 2
Hold a pair of dumbbells in both hands. Stand with your feet hip-width apart and hands by your side. Bend your elbows, curling the dumbbells toward your chest, and straighten to return to the starting position. Use a weight that is challenging for you to curl 10 times. Repeat this exercise for 10 to 12 repetitions. Work up to three sets, increasing your weight as the exercise gets easier.
Step 3
Stand under a chinup bar, and grab the bar with both hands shoulder-width apart. Keeping your feet crossed at the ankles, pull yourself up until your chin is above the bar. Slowly lower yourself to the starting position without touching your feet to the ground, and repeat the exercise. Repeat for 10 to 12 repetitions working your way to three sets.
Step 4
Grab a towel and hold the ends of the towel in both hands with your feet shoulder-width apart. Looking down at the ground, wrap the towel around the back of your head. Pull the towel downward, applying gentle pressure to your head. As you apply tension, straighten your neck up and then lower your head back down. This will help build the muscles in your neck, which are important for many break-dance moves. Repeat for 10 to 12 repetitions, working up to three sets.
Step 5
Learn to stand on your hands. Stand with feet shoulder-width apart on a mat. Give yourself momentum by rocking forward while placing your hands down on the mat. With straight arms, extend your legs into the air, and hold your body up on top of your hands for 10 to 20 seconds.
Tips and Warnings
- As the exercises get easier, increase the weight you are using or the number of repetitions you perform. Once you are able to maintain balance by standing on your hands, try walking on your hands.
- Break dancing has a high risk of injury. If you experience any pain or injury from these exercises, stop immediately and seek medical assistance.
Things You'll Need
- Exercise Mat
- Towel
- Chinup Bar
- Dumbbells
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