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1. Grab a monkey bar with both hands so that your feet are under the surface. Contracting your abs, pull your knees up and to the left side. Repeat the same actions pulling them up and to the right. 2. Standing Backflip is very advanced exercise which requires the professional skills. So be very careful to perform this exercise by your own. First of all, it is important to practice rolling forwards and backwards. Then - jumping correctly as well as using a chin-up bar. After this, you need to practice flipping on a trampoline. 4.Put your hands and toes on the mat. Keep your arms straight, but don't lock your elbows. Align your feet making the straight line with your arms and core. Inhailing, bend your elbows and lower your chest to the bench slowly. Straighten your arms to lift your core up, exhailing.