The Handstand is an advanced exercise that requires strength, balance, and coordination. It intensely works the shoulders, triceps, core, and stabilizing muscles, while improving body awareness and overall stability.
Step-by-Step Guide:
- Start standing a few inches away from a wall, about 12-16 inches (30-40 cm).
- Place your hands on the floor shoulder-width apart, ensuring your fingers are spread wide for better stability.
- Kick one leg up while pushing off with the other leg in a small hop, aiming to align your body vertically with the wall for support.
- Engage your core and squeeze your glutes to maintain balance and body alignment.
- Hold the position for 10-20 seconds initially, increasing the duration as you progress.
- Come down in a controlled manner, lowering one leg to the floor followed by the other.
Tips
Practice balance with the help of a wall to build confidence before attempting a freestanding handstand. Keep your elbows extended and shoulders active to prevent collapsing. Engage your core throughout the exercise to stabilize the position.
Benefits
The Handstand strengthens the shoulders, triceps, and core, improves stability and coordination, and develops advanced body control skills. It is also an excellent exercise for enhancing spatial awareness and muscular endurance.
Prevention
Avoid arching your back
