Flipping Amazing: How To Master A Handstand At Any Age!

Defying Gravity: Mona’s Inspiring Handstand Journey

Hey there, fitness lovers! Let’s talk about Mona Weiger, a 60-year-old court reporter who decided to flip her world upside down—literally. A few years back, Mona took a leap of faith and joined her son Kyle’s online fitness program, focusing on handstands, a move she never thought she’d conquer. But guess what? She did it to support her son, and now she’s stealing the spotlight!

Just two months into the program, Mona went from sedentary to kicking up into a handstand without even needing a wall for support. She started with a shaky five-second hold—trust us, it felt like an eternity to her—and now she’s rocking a solid 30 seconds. Talk about upper body goals! But for Mona, it’s not just about the physical gains; it’s the confidence boost that’s got her glowing. She’s already eyeing her next milestone: perfecting that alignment.

Her story is pure inspiration, showing that age is just a number when it comes to fitness. Handstands aren’t just a workout; they’re a mindset shift. As Mona herself tearfully shared, every practice session builds not just strength, but self-assurance. Ready to channel your inner gymnast? Let’s dive deeper!

Why Handstands Are the Ultimate Fitness Flirt

Handstands aren’t just for show-offs at the gym—they’re a full-body flirt with fitness! Kyle Weiger, a yoga instructor and creator of the app that got his mom hooked, explains that handstands have evolved from a meditative yoga pose to a CrossFit strength staple. And we’re here for it. They’re not just about balance; they’re a sexy mix of power, control, and pure fun.

Dr. Gabrielle Lyon, a fellowship-trained physician and Women’s Health advisor, is also head over heels for this move. She incorporates handstands into her own routine and loves how they bring a playful vibe to fitness.

“Handstands are like gymnastics for grown-ups—they remind us that working out can be a blast while building serious strength,”

she says. It’s all about joy, creativity, and skill, without taking yourself too seriously.

Even if you don’t nail the perfect hold right away, the journey is worth it. Working toward a handstand boosts overall strength, sharpens body awareness (aka proprioception), and fine-tunes coordination. Dr. Lyon calls it “the full-body control package,” targeting shoulders, wrists, core, and mobility in your spine and hips. Tempted yet? Let’s get to the tips!

8 Sizzling Tips to Nail Your Handstand

1. Consistency is Key

Want to flip like a pro? Kyle says you’ve got to train at least three times a week. Just like you wouldn’t become a marathon runner with one jog a month, handstands need regular love. No need for marathon sessions—15 minutes of drills after your usual workout will do the trick.

Think of it as a flirty date with fitness. Short, sweet, and oh-so-effective. Add those mini sessions to your routine, and you’ll be surprised how quickly progress sneaks up on you!

2. Warm Up, Don’t Burn Out

Before you go upside down, warm up those wrists, shoulders, hips, and hamstrings. Kyle never skips this step, often chilling in a seated straddle to get loose. “I never handstand cold,” he insists—and neither should you.

If you’re already doing a strength program with a solid warmup, you’re golden. Just slide handstand practice in afterward. It’s like prepping for a hot date—get warmed up, and the main event feels so much smoother.

3. Wall, Meet Hands

Start by leaning on a wall—literally. Hold a handstand against it for 30 to 60 seconds to build time under tension, as Kyle suggests. Dr. Lyon adds a cute twist: face the wall for alignment focus or back to it to get comfy being upside down.

For an extra confidence boost, try a pike position with hands on the floor and feet on a chair, advises Angela Gargano, CPT. Lift one leg at a time to get used to the sensation. It’s like dipping your toes before diving in—safe but thrilling!

4. Kick It Up with Playtime

After drills, let loose and try kicking up to hold for a few seconds, Kyle says. Early on, this is just a small slice of your practice, but chasing that fleeting balance is addicting. Rest a minute between tries to keep your energy flirty, not frazzled.

It’s like teasing your crush—those quick moments of connection keep you coming back for more. Soon, those three-second holds will stretch longer, and you’ll be hooked.

5. Fall with Flair

Don’t skip learning how to bail gracefully, warns Angela Gargano. Bend your elbows for a forward roll or twist out like a cartwheel. It’s not clumsy—it’s strategic.

Think of it as knowing how to exit a flirty convo without tripping over your words. Mastering the fall builds confidence to push your limits without fear.

6. Breathe, Baby, Breathe

Breath control is your secret weapon, per Dr. Lyon. You’ve got to brace your whole body while still breathing—think of it as active meditation in motion. It’s a skill that keeps you centered, even upside down.

It’s like staying cool under pressure on a hot date. Master this, and you’ll hold that handstand with poise and power. Inhale, exhale, slay.

7. Strike a Pose—On Camera

Grab your phone and film yourself, suggests Dr. Lyon. What feels straight often isn’t, and seeing your form in action is instant feedback. It’s like checking the mirror before heading out—you want to look your best.

Those visuals are gold for tweaking your technique. Plus, you might just catch a clip worth sharing on the ‘gram. Werk it!

8. Call in the Pros

Don’t go it alone—Kyle recommends a coaching program, whether it’s his app, another online series like the Calisthenics Training Center’s virtual three-phase plan, or an in-person handstand workshop at a local yoga studio. Expert eyes make all the difference.

It’s like having a wingman for your fitness flirtation. A little guidance can turn awkward attempts into confident holds. Why not get the best help out there?

5 Moves to Build That Handstand Bod

Ready to build the strength for your flirty flip? Angela Gargano, a six-time American Ninja Warrior competitor and creator of Pull-Up Revolution, has a killer circuit for you. These five moves target your core and shoulders, prepping you for handstand glory.

Do each move for 30 seconds, back-to-back, for 2 to 3 sets. Use this as a warmup before your regular strength sesh or on its own up to four times a week. Let’s break it down and get you ready to shine!

1. Plate Overhead Shrug

Kneel down, grab a weight plate with both hands, and press it overhead with arms straight. Keep your core tight and shoulders chill, then shrug those shoulders up to your ears, squeezing at the top. Hold a sec, then lower slowly. Repeat.

This move builds the shoulder strength you’ll need to hold yourself upside down. It’s like flexing for your future handstand selfies—get those traps ready!

2. Plate Kneeling Windmill

From a half-kneeling position, hold a plate flat on one hand like a serving tray and extend it overhead. Hinge at the hip, rotate your torso toward the plate, and lower as far as you can while keeping your spine long and eyes on the plate. Reverse and repeat, then switch sides.

This sneaky move boosts mobility and core control—key for balancing upside down. Plus, it’s got a flirty twist to keep things fun.

3. Ball Roll-In

Start in a high plank with hands under shoulders and feet on a stability ball. Roll the ball forward by pulling knees to chest, keeping hips up and core tight. Roll back to start and repeat.

It’s all about that core engagement—think of it as the foundation for your handstand flirt. A strong midsection means better control when you’re upside down.

4. High Plank

Hold a high plank with hands under shoulders and body straight from head to heels. Engage your core, keep shoulders down, and breathe steady. Hold it like you mean it.

This classic move strengthens everything you need for a handstand. Bonus: Research shows planks target deep abs and spine muscles, perfect for nailing that execution.

5. Hollow Hold

Lie on your back, arms overhead, legs straight. Lift shoulders, arms, and legs off the floor while pressing your lower back down. Hold, keeping your neck relaxed and core fired up.

This one’s a core crusher, building the stability to keep you steady upside down. It’s the final touch to your handstand-ready bod—own it!