Look for a flat area, rather than a hilly area. It’ll be a lot easier to execute the handstand where it’s flat. Other great spots to do a handstand are on the sand at the beach, on gym mats at the gym, or in a carpeted room in your home.
Roll your wrists, ankles, and neck until they’re nice and loose. Put your feet together and bend down to touch your toes. Try to keep your legs straight. Hold for 30 seconds, stand up, and repeat the stretch with your legs about a foot apart. Take a quick jog around the block to help loosen your muscles. There’s no need to run very far; just go until you feel warmed up and ready for a physical challenge.
Once you can do the handstand without help, ask your spotter not to catch your legs unless you’re about to topple over. Having a spotter isn’t absolutely necessary. You can perfect your handstand on your own, or try doing it against a wall (see the next method).
Some people like to start with their arms straight above their head. You can try both ways and choose the starting position that feels most comfortable to you.
The most common mistake is to throw your hands straight down at the ground and try to throw your legs upward. This results in a whipping motion and causes you to fall forward.
Keep your head tucked in,as it would be if you were standing up, and your back and legs straight. Don’t throw your head back. This will only result in your handstand arching your back and hurting. This won’t look as impressive, either. Keep your legs tightly together. Keeping your legs straight and pressed firmly together typically helps you from wanting to fall to the side.
Keep your chest up as you stand up and look up. Keep your arms by your ears.
End your handstand with your arms by your ears . Let your arms fall farther away from your head and turn your palms outwards. [4] X Research source
Another way to fall without hurting yourself is to drop into a “crab back”, “arch”, or a “bridge”, if you are flexible enough.
Another plus to this method is that you don’t need a spotter. You can learn to do a handstand all by yourself. You’ll be putting your feet on the prop, so find one that you don’t mind getting a bit dirty, or do the handstand in socks.
Your body should be parallel to the wall and your legs should form a 90 degree angle with your upper body.
Keep your body in a straight line and your shoulders tucked in, as if you were shrugging. Your head should be directly centered between your shoulders; don’t lean it too far backward.
Move your hands if you need to correct your balance. Remember to keep your weight between the palms and first knuckles on your hands, and correct by moving the weight toward your fingers. Bend your legs and move away from the wall when you’re finished.
Stand facing the wall with your feet shoulder-width apart. Step forward, tilt over, and plant your hands about 12 inches (30. 5 cm) from the wall. Keeping your arms straight, lift your legs over your head in one fluid motion. Don’t kick up to hard because it might hurt your heels on impact. Keep your shoulders tucked in and your head straight. Keep your legs straight and point your toes. Look at your hands too. Be sure your weight is centered between your palms and the first knuckles on your hands. Adjust as necessary to keep your balance. When you’re ready to stop, roll out of your handstand.
To improve your handstand push-ups, practice intense dumbbell overhead presses.
