Sensation Line Fitness

Put on flexible and comfortable exercise clothing and lay a padded mat out in the area you will be practicing. You can practice on carpet or a hard floor, but a floor mat of some kind will provide a welcome cushion for your tumbling body. Start with a few basic stretches to warm-up your muscles. Make sure your legs, core, ankles, wrists and neck are warm and ready before tumbling.

Stand with a straight body. Do this by standing up straight with hands above your head, your biceps by your ears and your palms facing out. Your feet should be parallel to each other and about hip-width apart, and your core should be stabilized and engaged. Engage your core by figuratively pulling your belly button into your spine.

Crouch down, bending your knees and bringing your chest to your thighs. Plant your hands on the ground with your right palm on the outside of your right foot and your left palm on the outside of your left foot. Your palms should line up next to the balls of your feet and your fingers should be pointing forward. Keep your heels firm on the ground and tuck your head so that you are looking at your belly button.

Keep your head tucked and bring your hips over your head by pushing through your legs. The momentum of your body weight will pull you forward in a somersaulting motion. Be sure to keep your head tucked, as this will assure that your upper back is the first part of your body to touch the ground, helping to prevent injury.

Finish the roll with your butt on the ground, your legs bent in front of you and your feet flat on the ground. From this position, stand up using only your leg muscles. As you stand up, be sure to have your arms raised up, your biceps next to your ears and your palms facing out in order to complete the somersault in the same standing position you started in. Stretch after you have completed your somersaults.