Die Handstand-Challenge: Meistere ihn mit diesen 3 Übungen

The Handstand Challenge: Master it with these 3 exercises

The handstand – an impressive form of body control that fascinates not only yoga enthusiasts. The good news? Anyone can learn it! In this article we will introduce you to three effective exercises that will help you explore the world on your hands.

1. Wrist mobilization: Basis for stability for your first handstand

Before you do a handstand, optimal wrist mobilization is crucial. Sit on your knees, place your hands on the floor in front of you and begin making gentle circular movements with your wrists. This exercise improves mobility and prepares the joints for stress.

In addition, you should also perform flexion and extension movements ! Stand upright and stretch one arm forward, palm facing the floor. Use the other hand to apply gentle pressure to the fingertips to create slight wrist flexion. Hold this for 15-30 seconds and repeat in the opposite direction for extension. Then switch to the other hand.

Woman doing handstands and splits

2. Abdominal muscle booster: The hollow back correction for a stable handstand

The hollow back position often prevents a stable handstand. Targeted abdominal muscle strengthening helps to overcome this problem. Get into a plank position and pull your belly button toward your spine. Make sure your body forms a straight line. This exercise not only strengthens the abdominal muscles, but also promotes body tension for handstands.

Tighten your abdominal muscles by pulling your belly button toward your spine. This not only activates the front abdominal muscles, but also stabilizes the entire torso.

Now tilt your pelvis slightly backwards to minimize the hollow back. Remember not to push your buttocks up too far, but to keep them in line with the rest of your body. A Pay attention to controlled breathing during the exercise. Breathe in and out deeply to support tension in the abdominal muscles and keep the core stable.

Hold the corrected position for at least 30 seconds to a minute, depending on your fitness level. Focus on maintaining tension in the abdominal muscles.

Incorporate this ab booster exercise into your handstand training regularly. Correct body tension and alignment become a solid foundation for your stable handstand.

The hollow back correction exercise not only promotes the correct execution of the handstand, but also specifically strengthens the abdominal muscles. By regularly integrating it into your training, you will not only minimize hollow back, but also create a solid basis for a stable and controlled handstand.

3. The wall as a training partner: handstand against gravity

The wall is an invaluable ally on the way to handstands. Start with handstands against the wall to get a feel for the inversion and alignment. Place your hands shoulder-width apart in front of the wall, lean forward and bring one leg up. The wall provides security and allows you to feel the correct alignment of your body.

Tips for success:

  • Consistency is crucial: Practice regularly to strengthen your muscles and build the necessary body tension.
  • Don't forget to breathe: Make sure to breathe calmly and in a controlled manner during the exercises. Conscious breathing promotes body control.
  • Maintain Patience: Mastering the handstand requires time and dedication. Be patient with yourself and celebrate small progress.

The handstand is not only a physical challenge, but also a mental one. These exercises are the ideal start to building your handstand skills. With continued training and a positive attitude, you'll soon be looking at the world from a new perspective - upside down! 🤸‍♂️✨

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