Amanda Biskのインスタグラム(amandabisk) - 8月21日 13時37分

EXERCISES FOR YOUR HANDSTAND 🙌🏼 3 key areas to work on wether you are learning handstands OR can handstand but want to improve your form & time upside down…

Handstands are hard. They are a skill and take time to master…be patient, stay consistent with practise and the time you put in will pay off 💪🏼

I have a full handstand workshop broken down into levels on my app #freshbodyfitmind so definitely check that out if you want a more detailed training program and more training tips!

▪️1. SHOULDER MOBILITY
Start here. Mobility is important so your can achieve a straight vertical line with your body.
- Double arm stretch
- Single arm outer shoulder stretch (L & R)
- Bent elbow deep shoulder & lay stretch
* Hold each for 10 long deep breaths

▪️2. BODY TENSION & CORE STRENGTH
A strong core helps to maintain body tension (a tight strong body is much easier to control upside down rather than a floppy one!)
- Dish hold
(Easier option with legs on ground, advanced option in full dish with legs lifted)
Level 1 - arms at chest
Level 2 - Hands at ears
Level 3 - Arms above head
*1min hold x 3
- Ribcage lift
Squeeze your whole body, press your wrists into the floor & keep your ribcage lifted
*30sec hold x 3

▪️3. ALIGNMENT UPSIDE DOWN
Aim to create a straight line from your hands to your hips.
Level 1 - Feet on box (option 1 with bent legs if your hamstrings don’t allow, otherwise keep your legs straight & find a full pike position)
Level 2 - on wall, create a straight line with your body…the further you are from the wall the easier it is.
*4-5 attempts, hold each attempt as long as you can.

#handstandpractice #beginnerhandstand #handstandexercises

ab♥️x

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