This will get your body in the correct alignment with your hips and shoulders stacked.
Kick your feet up, press the top of your head against the wall, and move your legs away from the wall.Place your hands approximately six inches away from the edge of a wall.Robles said you can also practice holding yourself up in a piked push-up position with your feet on the floor or elevated on a surface.
She told POPSUGAR she's a fan of these because they're "great at developing shoulder and tricep strength." Here are nine moves for learning how to do a complete handstand, but Dr. Handstand holds against a wall are one of ob-gyn and NASM-certified personal trainer Brittany Robles's favorite isometric exercises. You can also do this hold with a large resistance band around the bar (like you'd use if you were doing assisted pull-ups), placing your foot in the bottom of the band and pulling yourself up that way.To make this move a bit easier, stand on a chair or stable surface and jump up so that your chin is above the bar (meaning you don't have to do an actual pull-up or chin-up before going into your isometric hold).Liu suggests starting with 10- to 15-second holds where you can maintain tension in your upper back and core, then work your way up to 30- to 45-second holds.Hold this position, and focus on engaging your back muscles and keeping your shoulders pressed down away from your ears.With a neutral spine and your abs engaged, pull yourself up so that your chin is just above the bar.Place both of your hands on a pull-up bar with your palms facing away from you (pull-up) or facing toward you (chin-up).Liu is also a fan of isometric pull-ups or chin-ups where you hold your chin above the bar.