Exercise of the Week: 11.30.15
Progressions to a Free-Standing Handstand
Who wouldn't want to be upside down and feel like a kid again? Handstands are a great exercise that challenge your upper body strength, balance, coordination, and core strength. Many people think that this is an impossible exercise to do. However, with some practice and dedication, you can eventually perfect this exercise. Read below for some progressions to help you complete a free-standing handstand.
1) Frog Stand (crow stand): Squat down on the ground and place your hands flat on the ground, shoulder width apart and place your knees on the outside of your elbows. (Keep elbows slightly bent) Shift your weight forward until you can take your full weight onto your hands and balance yourself as long as you can. This exercise allows you to practice on balancing on your hands using your body weight.
2) Wall Handstand Start this exercise facing a wall and stand about 4-5 feet from the wall. With your arms in the air next to your ears, lunge forward with one leg and begin to place both hands on the ground without bending your elbows. As your hands hit the floor, push off the lunging leg and gently place your legs against the wall. Squeeze your legs together and tighten your core to prepare you for a free-standing handstand. This exercise allows you to practice the same form as you would use in a free-standing handstand.
3) Headstand: Begin by placing your hands and knees on your mat and place the top of your head on the ground. Place your hands flat on the ground near your head but not too close to your face. Lift your knees up, walk your feet in, and slowly point your toes to the sky and squeeze your legs and core to balance yourself.
4) Free-Standing Handstand: One thing that really helps me do a handstand is first finding something on the ground that I can concentrate on the entire time. Start with your arms next to your ears and lunge with one leg forward. Lunge forward and allow your other leg to rise to the sky and slowly bring your lunging leg to meet it at the top. Continue to concentrate on that item on the ground, squeeze your core and legs together, and breathe.