Here’s a **7-day workout plan** with specific exercises to build strength and
balance for the **handstand**, along with general upper body strength development.
We'll gradually work on pushing strength, shoulder stability, and balance control,
along with exercises to help you improve your handstand.
---
### **Day 1: Handstand Fundamentals + Push Strength**
- **Warm-up (5-10 min):** Jumping jacks, arm circles, wrist circles.
- **Workout:**
1. **Wall Push-ups:** 3 sets of 8-10 reps (build push strength with reduced
resistance).
2. **Incline Push-ups (hands on a bench or chair):** 3 sets of 6-8 reps.
3. **Negative Push-ups (lower yourself slowly from a push-up position):** 3 sets
of 5 reps.
4. **Plank-to-Downward Dog:** 3 sets of 10 reps (strengthens shoulders and core,
mimics handstand push).
5. **Wall Handstand Hold:** 3-5 attempts, hold for 10-20 seconds (focus on
keeping your body tight).
- **Cool Down (5 min):** Stretch shoulders, chest, and wrists.
---
### **Day 2: Core + Handstand Progress**
- **Warm-up (5-10 min):** High knees, shoulder rolls, wrist circles.
- **Workout:**
1. **Frog Stand Hold:** 3 sets, hold for 20 seconds (build balance and wrist
strength).
2. **Crow Pose Hold:** 3 sets, hold for 15-20 seconds (balance and core
engagement).
3. **Plank Hold:** 3 sets, hold for 30-45 seconds (focus on tight core).
4. **Wall Handstand Kick-ups:** 3-5 attempts (kick your feet up towards the wall,
practice balance).
5. **Lateral Leg Lifts in Handstand:** While in a wall-supported handstand, lift
one leg off the wall and switch sides slowly.
- **Cool Down (5 min):** Stretch wrists, shoulders, and core.
---
### **Day 3: Lower Body + Active Recovery**
- **Warm-up (5-10 min):** Light jogging or brisk walking.
- **Workout:**
1. **Bodyweight Squats:** 3 sets of 12-15 reps.
2. **Lunges:** 3 sets of 8-10 reps per leg.
3. **Glute Bridges:** 3 sets of 12 reps.
4. **Calf Raises:** 3 sets of 15 reps.
5. **Hamstring Stretch:** Hold for 20-30 seconds each leg.
- **Cool Down (5 min):** Stretch legs and hips.
---
### **Day 4: Handstand Push-ups Progress + Core**
- **Warm-up (5-10 min):** Jumping jacks, arm circles, wrist circles.
- **Workout:**
1. **Wall Push-ups:** 3 sets of 8-10 reps.
2. **Pike Push-ups (knees on a bench, head lowering toward the ground):** 3 sets
of 5-8 reps (build shoulder strength for handstand push-ups).
3. **Negative Push-ups:** 3 sets of 5 reps.
4. **Wall Handstand Hold:** 3 sets, hold for 20-30 seconds (focus on shoulder
engagement).
5. **Wall Handstand Shrugs (in a handstand position, shrug your shoulders up and
down):** 3 sets of 8-10 reps.
6. **Tuck to Handstand (on the wall):** Start in a tucked position and extend
legs to handstand, hold for 5-10 seconds.
- **Cool Down (5 min):** Stretch shoulders, wrists, and chest.
---
### **Day 5: Active Recovery + Flexibility**
- **Warm-up (5-10 min):** Light walking or easy dynamic stretching.
- **Workout:**
1. **Shoulder Mobility Drills:** 10 minutes of shoulder circles and arm swings.
2. **Wrist Flexibility and Strengthening:** Wrist stretches, wrist
flexion/extension exercises for 5-10 minutes.
3. **Yoga Stretches (Child’s Pose, Downward Dog, Cobra Stretch):** Hold each for
20-30 seconds.
4. **Puppy Pose:** Hold for 20-30 seconds to stretch the shoulders.
- **Cool Down (5 min):** Deep breathing and relaxation.
---
### **Day 6: Handstand + Balance Focus**
- **Warm-up (5-10 min):** Arm swings, wrist circles, leg swings.
- **Workout:**
1. **Frog Stand:** 3 sets, hold for 20-30 seconds.
2. **Crow Pose:** 3 sets, hold for 20-30 seconds.
3. **Wall Handstand Hold (feet against the wall):** 3 sets, hold for 30 seconds.
4. **Handstand Wall Walks (walk feet up the wall while hands move closer to the
wall):** 3 sets of 5 reps.
5. **Handstand Kick-ups (freestanding or wall-assisted):** 3-5 attempts, focus on
controlled kick-ups.
6. **Lateral Leg Lifts in Handstand:** 3 sets of 5-10 leg lifts (focus on
control).
- **Cool Down (5 min):** Stretch wrists, shoulders, and hamstrings.
---
### **Day 7: Rest + Light Movement**
- **Activity:** Go for a light walk, play a sport, or practice gentle yoga for
recovery.
---
### **Key Tips:**
- **Focus on Form:** It’s more important to maintain good form and alignment than
to rush progress.
- **Handstand Kick-ups:** As you get better, practice freestanding kick-ups without
the wall.
- **Consistent Core Work:** Strengthen your core every day, as it's essential for
balance in the handstand.
- **Wrist Care:** Since handstands put a lot of pressure on the wrists, always warm
them up properly and stretch them afterward.
- **Patience and Consistency:** Handstands take time to master, so practice daily
without overdoing it.
