How to learn to dance twerk

Twerk is just a super-sexy dance that will pump your plasticity, and at the same time load your abs and back muscles well. To begin with, we will learn a few basic movements, and then we will diversify the dance vocabulary and analyze the main mistakes. And at the end you will find a bonus in the form of a playlist with suitable music.

If you have problems with the lumbar spine, perform the movements with caution, and preferably consult with your doctor.

Learn to make basic elements

Booty pop back

Place your feet wider than your shoulders, spread the toes of your feet slightly to the sides. Bend your knees and place your hands on your hips, turning them inward with your fingers, bend your lower back.

From this position, twist the pelvis down, and then, due to sagging in the lower back return it to its original position. Imagine trying to reach the top of your head with your pelvis.

It is important to fix your upper back and work only with your lower back. You can not strain the gluteal muscles, otherwise the movement will be squeezed.

If you are having difficulty, try an approach exercise first. Place your hands on your hips so that your middle fingers lie on the protruding bones of the pelvis in front, and your thumbs - behind, closer to the sacrum. Bend your knees, push your pelvis down and then up, controlling the movement of your hands.

When you feel more confident, remove your hands and engage your knees. When the pelvis goes down, the knees bend, when it rises up, they unbend. No need to block knees at the extreme point, they should remain slightly bent.

The pelvis is fed back not only by straightening the knees. The lower back must work.

Front booty pop

This movement is very similar to the previous one, only the emphasis is on feeding the pelvis forward rather than backward.

Put your feet wide, slightly turn your toes to the sides. You can put your hands on your hips to feel the tilt better. At the same time, bend your knees and sharply push the pelvis forward so that the butt goes down, and then bend the lower back and bring the pelvis back.

The emphasis is on the first phase of the movement, when the butt goes down. It is important at this moment not to pinch the buttocks, but to change the position of the pelvis due to tension abdominal muscles.

Try other twerk moves

Double

This element repeats the usual booty pop, only the movement of the pelvis in it is double: down-down, up-up.

Suffle twerk

Place your feet wider than your shoulders. At the same time, turn one leg toe and knee outward and transfer your weight to the opposite thigh. Then, with a small jump, switch sides.

Try to move slowly first to get the gist, then accelerate. Jump relaxed.

Up down twerk

Bend your lower back and take your pelvis back. On the count of "one" at the same time round the lower back, giving the pelvis forward, bend your knees and bring your shoulders forward. At the expense of "two", bend your lower back and take your ass back in a semi-squat.

On the count of three, straighten your knees, round your lower back and bring your shoulders forward. Bend at the count of "four" back in the thoracic region, straightening the shoulders.

It turns out that at the lowest point you bend in the lower back, and at the top - in the thoracic region.

Wobble

To feel the movement, start slowly. Place your feet shoulder-width apart, palms against the pelvis. Take turns touching the palms with one or the other with the pelvic bone. Accelerate gradually.

You can wobble upright or bent over. Practice slowly bending over and back up as you move. Important: you should not pinch, otherwise stiffness will appear and no shaking will work.

Zig zag

Stand in a twerk rack, lower the right first, then the left hip. Then, in turn, lift them to their original position. Perform the elements slowly at first, with fixation at each point, and then gradually accelerate.

You can do this movement a little higher. In this case, start with a straight-legged stand in a slope. Likewise, lower your right and left thighs in turn while bending your knees, and then lift your hips while straightening your legs.

Stripper shake

Get up on your toes and turn legs with heels inward and outward in a small range. Bend your lower back, try to relax your hips as much as possible.

This element can be performed in a straight position or in an incline, move both legs at once, or one at a time.

Roll

Place your feet slightly wider than your shoulders, point your toes forward, tilt body and put your hands on your hips. Rotate the pelvis, lowering and raising it in the direction of travel.

You can do this both in an incline, leaning on your hips, and standing.

Happy twerk

Take the starting position for twerk, point the toes of the feet forward. Do one regular booty pop in place, then another with the socks and knees turned to the sides, and then another with them returning to the upright position.

Continue turning your toes and knees out and back, following the movement by tilting your pelvis.

Flash

Put your feet shoulder-width apart, rise to half toes. Take your pelvis back a little. Shift quickly from foot to foot, trying to relax buttocks.

Twist

Lift your right leg to the side, wrap it with your toe and knee inward. From this position, simultaneously transfer your weight to your left thigh and turn your raised leg toe out. Return the foot to the floor and repeat on the other side.

Try to move in other positions

Twerk can be danced not only while standing, but also squatting, on all fours and even upside down on your hands, with your feet resting on the wall. Try different positions to help diversify your dance.

Squatting

It's the same booty pop, just squatting. If you don't have enough stretch to move freely deep squatfirst, work on hip mobility.

Offset to one side

This option also requires a good stretch. Otherwise, you will not be able to relax and move freely.

On knees

To get started, practice standing up to get used to it. Raise one leg to the toes, turning it with the knee outward and at the same time leaning on the opposite thigh. Then smoothly change sides.

Now place your palms on the floor, arch your lower back, bend your knees and lift your heels off the floor. Perform the already familiar movement in a new position.

For a start, this is enough for you. Try, combine the movements with each other and, if something does not work out, correct mistakes.

Understand why you are failing

There are three main reasons why, instead of twerking, you end up with some kind of bullshit. And the size of the priests has nothing to do with it.

1. You lack flexibility

To twerk well, you must have good lumbar mobility. spine and hips. If flexibility is lacking, you can develop it by doing stretching exercises.

2. You work with your back and shoulders

All basic movements require lower back flexion. It is at the expense of the lower spine that you move the pelvis forward and backward. But if, during a booty pop, you bend in the thoracic spine and connect your shoulders, the movement will not look like twerk much.

3. You are too stressed

This is probably the main mistake of beginners, because of which, instead of sexual shaking, you get a squeezed, wooden pelvic movement.

Don't overdo it, relax your glutes and hips, and shake the tension off your arms and shoulders. All elements should be carried out easily and without clamps. The best way to relax and feel the movement is to play music.

Pick up music

We found a cool audio selection that you want dance and don't stop. The YouTube description contains the names of all the tracks.

And one more large selection, this time from Yandex. Music ". There are some cool tracks there too, some of which have a fairly calm tempo so you can practice the movements in a relaxed and at ease.

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Write in the comments how your twerking is progressing. Does it work?