Handstand Warm up and Preparation Exercises

Handstand Warm up and Preparation Exercises.Handstand Warm up and Preparation Exercises.

Would you like to improve your upper body and core strength, get back to performing or even trying handstands?

After several requests, here is the perfect warm-up exercise set to help you handstand and improve upper body and core strength.

If you haven’t attempted handstands before (we do them in SuperFitMum), perform the warm-up circuit 3-4 times a week for two weeks first. Start with half handstands, as shown by Brooke in the video.

 

 

Exercise 1:

Alternating dog taps: Maintain the plank, and if you are flexible enough, push your heels down flat as you tap back.

Handstand Warm up and Preparation

Handstand Warm up and Preparation

 

Exercise 2:

Necessary to not feel any shoulder pain, think about your core as you hold the plank and keep your shoulder and wrist in a straight line.

Hold 3 x 10 seconds on each side.

 

 

Exercise 3:

Ball or floor Bridges. Aim to get most of your body weight straight up and over my shoulders. I find this hard due to my fusing vertebrae.

Perform 8-10 reps holding for 2-5 seconds.

 

Handstand Warm up and Preparation

Handstand Warm up and Preparation

 

 

Do 3 rounds of the above exercises, and then you are ready to move on to half or full handstands.

For half handstands aim to hold for 5 seconds, come down and have a rest and then r4epeat 3-5 times. 

 

When trying full wall handstands take your time at first or if you are wanting to improve strength hold for reps of 10 and 20 seconds.

 

Handstand Warm up and Preparation

Handstand Warm up and Preparation

 

Let me know if you have any questions. Handstands are generally ok in the first trimester; then it depends on how you feel and can be started from 6 months + postpartum. This timeline will vary on individuals’ strength/function and recovery.

Enjoy!

You can join our SuperFitMum program HERE.