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How to Do a Handstand

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A handstand requires a combination of balance and strength, and for anyone who has ever tried (and failed) to do one you will already know that this is no easy task. However, there are several methods that can help improve your technique and have your feet up in the air in due time.

Don't expect to do great handstands straight away when you're just starting out because it's something that you have to practice every day and gradually work at. You have to seriously commit to your goal and should practice doing handstands for around five to ten minutes every day, almost every day of the week.

Your weight will be fully supported on your hands and shoulders, therefore you do require a level of inner core and upper body strength: You can start building this with exercises like pushups, bear crawls, wheelbarrows, and the crow yoga pose. Once you have built up your core strength, start trying to get comfortable with being upside down. According to Fitness, it's helpful to use props in the beginning, like a box or a chair—prop your feet against the chair and place your hands in a plank position—then walk your hands towards your knees until your butt is in the air and you can straighten your arms.

Again, this is a gradual process, so before you get to an actual handstand, PopSugar recommends trying out a headstand to build your strength. Once you've mastered a headstand move on to a handstand against a wall (another great way to build core strength), you should start by bringing your hips over your shoulders and keeping your legs parallel to the floor, then walk your hands towards the wall and press your toes against it. Once you can hold this pose for more than 30 seconds you can probably try out a handstand facing the wall.

For this exercise, you face the wall, with your hands around 8 inches away from it, and put your feet in the air while pressing your head against the wall and gradually moving your legs away. Try to hold this position for at least 30 seconds, which will help build your core and upper body strength, as well as improve your balance.

After this point you're very close to achieving your handstand goals, just keep practicing and gradually move away from the wall. Fitness suggests starting this by first taking one leg away from the wall and then the second, and that by keeping your legs close together will improve your balance.

And lastly, one of the biggest things that you have to overcome when doing a handstand is the fear of falling or getting hurt. Let’s be honest, you're probably going to fall, even if you follow the techniques like a pro, but the important thing is to not let that stop you from trying again. Learn to fall gracefully to avoid getting hurt.

[Image via Shutterstock]

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