fbpx
Flexibility Workout

How to Handstand

Flexibility Workout

How to handstand

DemoExercise
Alternating Plie
4x each direction | 1 set
Half Wood Chopper
10x | 1 set
Laying 1 Legged Hamstring Stretch - with Elastic
10x each side | 1 set
Laying 1 Legged Hamstring Stretch on Back with Elastic - Hold
30sec each side | 1 set
Runners Stretch
30sec each side | 1 set
Side Runners Stretch
30sec each side | 1 set
Downward Dog
30sec | 2 sets
Half Middle Split
10x each side | 1 set
Hip Opener
10x each side | 1 set
Middle Split with Both Knees Bent
40sec | 1 set
Hip Opener - Hold
30sec each side | 1 set
Middle Split Slides
6x each side | 1 set
Assisted Middle Split at Wall
20sec | 2 sets
Sissor to Middle Split
10x | 1 set
Sissor to Frog - On Stomach
5x | 1 set
Middle Split Kicks on Back
8x | 2 sets











WordPress Lightbox

Knee guides the movement. 90degrees angle at knees and hips. Use chair or wall for balance if necessary!

Knees locked. Back is straight. Look at hands guiding the movement up.

Both knees and hips on 1 line. Upper body straight and parallel to the floor. Use pillow or box under chest to get comfortable.

Fully lock your knees and pull the foot twards your face. Keep your shoulders and both hips on the floor & squared.

Hips & shoulders parallel to the floor. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked

Hips & shoulders parallel to the floor. Front foot stays in line with hips. Hands slide out towards the side to create a 45 degrees angle between the upper body and the front leg. Back is straight/ sligthly arched. Anterior pelvic tilt! Hips over back knee. Front knee is locked

Lock your knees and keep your heels on the floor. Push your shoulders towards your feet.

Both knees, standing foot and pubic bone in line. Move side ways only.

Both feet pointed. While pushing hips back simultaneously push chest towards the floor

Both feet pointed. Keep the straight knee rotated towards the front! Hold your glutes and chest equally close to the floor!

1 knee is fully locked the other 90 degrees bent. Keep both knees and the hips in 1 line. Push the straight leg outwards away from your body and slide towards the floor. On the way back up push that foot of the straight leg into the floor and the opposite hip down.

Keep your upper body parallel to the floor. Lean your hips back against the wall. Place your elbows on the chair for reduced pressure.

Quick and dynamic. Externally rotate the legs as soon as they open!

Use your back muscles to lift your feet off the floor. Pull both knees up simultaneously into an even position. Keep your upper body on the floor at all times.

Keep your hips on the floor and back straight. Feet and hips are in 1 straight line. Keep your knees fully engaged and externally rotate the legs as soon as they open.