1. Warm Up:
Before starting any dance session, it's essential to warm up your body to prevent injuries and increase your flexibility.
2. Basic Moves:
Begin with some basic flex dance moves:
- Handstands: Start by learning how to hold a handstand against a wall.
- Shoulder Rolls: Roll your shoulders forward and backward, gradually increasing the speed.
- Elbow Rolls: Roll your elbows in and out, bending your arms up and down.
- Neck Rolls: Roll your neck slowly in a circular motion, clockwise and counterclockwise.
- Wrist Rolls: Roll your wrists up and down, creating movement in your hands and fingers.
3. Leg Movements:
Work on your leg flexibility and control:
- Leg Extension: Stand straight and extend one leg in front of you, balancing on your other leg. Try to reach as far as you comfortably can.
- Leg Circles: Stand on one leg and draw circles in the air with your other leg. Switch legs.
- Leg Folds: Stand on one leg, and place your other foot on your inner or outer thigh. Fold your knee and try to touch your knee with your forehead.
4. Body Rolls:
Master the art of body rolls, starting from the top of your head down to your hips:
- Head Rolls: Roll your head, moving it side to side and up and down.
- Chest Rolls: Initiate the movement from your chest, creating waves of rolls across your body.
- Hip Rolls: Generate rolls from your hips, moving them up and down.
5. Advanced Movements:
Once you have mastered the basics, you can progress to more advanced flex moves:
- Shoulder Shrug: Shrug your shoulders up to your ears, then drop them down dramatically.
- Cobra Stretch: Lie on your stomach, arch your back, and raise your upper body. Stretch your arms back, bending them at the elbows and pointing your fingers towards your heels.
- Bridge: Lie on your back, bring your knees to your chest, then raise your hips high, forming an arched bridge with your body.
6. Transitions:
Learn how to transition smoothly between moves, creating a continuous flow:
- Spin Transitions: Combine body rolls with spins to move from one move to another.
- Floor Transitions: Connect your flex moves while touching the ground, such as transitioning from a bridge to a handstand.
7. Freestyle and Expression:
Express your creativity by incorporating your own style and personality into your flexing. Flex dance is all about personal interpretation, so don't be afraid to experiment and let your movements flow freely.
Remember that flexibility and control take time to develop. Start slowly and gradually increase the intensity and complexity of your flex dance moves. Always listen to your body and modify movements to suit your comfort level.