How to Do a Handstand Properly

Fitness  |  November 22, 2016
  • 1. Wrist stretch
    1 / 8 1. Wrist stretch

    Works wrists
    In seated kneeling position, place hands flat on floor outside knees with fingers spread wide, index fingers pointing forward and elbows locked [left]. Lean forward to stretch wrist while keeping palm flat on floor [right]. Lean backwards to return to starting position. Do 10 reps.

    Read more
  • 2. Wall first knuckle push-up
    2 / 8 2. Wall first knuckle push-up

    Works wrists and fingers
    Stand about one leg’s length away from wall. Lean whole body forward and place hands on wall with arms parallel to floor. Lift palms off with fingers still flat on wall [left]. Bend arms to slowly lower forearms and palms to wall [right]. Push away from wall to straighten arms and lift palms off to return to starting position. Do five sets of five reps.

    Read more
  • 3. Static seated shoulder flexion
    3 / 8 3. Static seated shoulder flexion

    Works shoulders
    Sit upright cross-legged, holding weighted dowel overhead with arms shoulder-width apart [left]. Move spine and arms forward, maintaining straight line from hands to pelvis [right]. Keeping back upright, return to starting position. Do five sets of five reps.

    Read more
  • 4. Static standing shoulder extension
    4 / 8 4. Static standing shoulder extension

    Works shoulders
    Stand holding weighted dowel behind hips with arms shoulder-width apart [left]. Slowly lift arms away from hips as far as possible without changing body alignment [right]. Slowly lower weighted dowel towards hips to return to starting position. Do five sets of five reps.

    Read more
  • 5. Supine floor handstand flexion hold
    5 / 8 5. Supine floor handstand flexion hold

    Works core
    Lie on floor with legs straight and together. Raise arms overhead, shoulder-width apart, and hold dowel [top]. Using abdominal muscles, lower ribs to flatten lower back on floor. Hold for 30 seconds [bottom]. Do five reps.

    (Also read: The Easy Abs Workout to Lose Belly Fat)

    Read more
  • 6. Prone floor handstand flexion hold
    6 / 8 6. Prone floor handstand flexion hold

    Works shoulders and glutes
    Lie face down on floor with legs straight and together. Raise arms overhead, shoulder-width apart, and hold dowel [left]. Using abdominal muscles, scoop pelvis to lift tummy off floor, pressing chest on floor. Lift arms off floor, maintaining pelvic position [right]. Hold for 30 seconds. Do five reps.

    Read more
  • 7. L handstand
    7 / 8 7. L handstand

    Works shoulders and arms
    Get on all fours about one leg’s length away from wall, hands flat on floor and shoulder-width apart. Bearing weight on arms, carefully step up on wall one foot at a time. Move body away from floor so it forms straight line with hands. Adjust legs so body forms L shape, keeping spine straight [shown]. Hold for 30 seconds. Do five reps.

    Read more
  • 8. Wall handstand
    8 / 8 8. Wall handstand

    Works shoulders, arms, back and core
    Get on all fours, hands flat on floor. Bearing weight on arms, carefully step up on wall one foot at a time. Continue walking feet up wall while walking hands as close as possible towards wall. Engage abs, draw in ribs, and press body higher away from floor [shown]. Hold for 30 seconds. Do five reps.

    (Also read: How to Do Proper Man Push-Ups)

    Read more