Extend your fingers as far as you can while pushing your armpits into the floor. Then move your fingers back. All of these exercises you can see in the video above. These are drills you should be able to do at the gym in order to master your handstand. The parallette makes it a little bit harder to balance, but that helps you figure out the muscles you need to use to balance correctly. You can do this against a wall with a mat.
Do a handstand on the floor next to the block, and put one leg on the block to keep your balance. The other leg should be in the air trying to find the vertical handstand position. Repeat on the other leg. Handstand Flatback onto a Mat : Here is another handstand drill that helps the gymnast find vertical.
How to Do a Perfect Handstand
For this drill you need an 8-inch mat. Stand next to the end of the mat and do a handstand with your hands on the mat. Make sure you are squeezing your body tight with your head tucked in between your arms. Then you will want to tilt past vertical and fall onto your back in a tight-body position. The purpose of this drill is to practice the tight-body position and let the gymnast feel vertical, and how much of a tilt causes her to fall backwards. You can also stand on the 8-inch mat and practice handstands.
Parallette : A parallette is useful to help a gymnast perfect her handstand. Here are the steps:. The exercises and drills above should be able to help you learn how to do a handstand. If you do the strength exercises and get the muscles you need for a handstand, and then practice the handstand drills, we no doubt you will learn how to do a handstand soon. Patsy Thrush December 26, , pm. Jaylyn Ada Mischke February 28, , am. These tips helped me a lot espeshely the video. Megan March 17, , pm.
Janie May 30, , pm. The stronger you get, the easier it will be to find your center of gravity. Keep practicing those handstands against the wall to get stronger. CGI Coach September 26, , pm. Make sure you are squeezing your core and also shifting your weight from the tips of your fingers and the bottom of your hands. I hope this helps if you still need it.
Hailey Morgan August 9, , pm. Ariana January 4, , am. Reagan Mccluer August 28, , pm.
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Reagan August 28, , pm. Agustine September 23, , am. You also use the muscles in your shoulders to help keep your balance. Core : You need a strong core to help keep your body in a tight-body position. Planks : You can do plank exercises to help strengthen the core muscles you need to do a handstand. You can do a plank exercise from either your wrists or your elbows. When you are in the plank position you want to be squeezing your legs, butt and core.
Your shoulders should be over your elbows, and your body should be in a straight line from your head to your feet. As you are squeezing all your muscles and maintaining a straight-body positions, make sure to breathe! Planks are great for working multiple muscle groups, but especially your core. Push-Ups : Push-ups will help you develop the arm strength you need to hold a handstand. Get into a straight-body plank position with your shoulders over your wrists.
While squeezing your core and butt, bend your arms. You want to focus on your body position and only go as far down as you can while still maintaining control of your movement. Raise your body again by straightening your arms to complete the repetition. I get my athletes practicing them on a daily basis. Thanks for the encouragement. I have a goal to do a middle-of-the-room handstand by my 65th birthday which is in January So far I can hold a second facing-toward-the-wall handstand pretty well.
Love your workouts. So cool, Lea! Good luck, and let me know how your progress goes!
Learn How to Do a Handstand | POPSUGAR Fitness
Did you achieve your goal, Lea? I sure hope so! I have the same goal! How nice of you to followup on this comment. BTW, did you ever create more boxing training videos? I saw one but I kind of remember that you were going to do more… Maybe?
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I got some gloves and a punching bag. I really enjoyed your first boxing video and would love to hear if you have another.. I love doing handstands… however against the wall. It feels really great. I am 36 and want to continue doing this till whatever time.
Thanks for asking. Just came across this article about Handstands and fitness, great article! As a kid and into young adulthood I was constantly doing handstands and walking around on my hands quite frequently. I had no idea at the time how much fitness I was gain inning by doing it. For me, doing freestanding handstands and walking around on my hands was almost as natural as walking upright at the time. Thanks so much for such a great article! Hi there, I really love that you wrote this article and that you are sharing so generously with people.
I would also love to share some of my knowledge regarding handstand work and development, perhaps I could write an article on the tools and methods we use as circus artists and gymnasts etc? If you are interested just let me know or have a look at my Facebook page, I post videos on tools that will help your wrists and shoulders for the work ahead. Nice work again Krista, love your site. Hope to hear from you.
Hi Krista, Any chance of a video showing how to start doing a handstand? I attempted them for the first time yesterday but could not get my legs up.
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Thanks in advance. Love your workouts by the way.
Hey everyone! Im 30 male, always been in some sort of athletic activity but i never tried this before in my life! I started crossfit 10 days ago so i thought i d give it a go yesterday.