Mark de Grasse, owner and editor of the My Mad Methods Magazine, demonstrates a transitional movement starting in a Headstand and alternating to a Frog Stand for multiple cycles. Both the Headstand and the Frog Stand have the ability to help you improve balance and the strength necessary to perform Handstands. The Headstand to Frog Stand transitional movement increases the difficulty of both exercises, and repetitions of the exercise will build upper body strength and muscle stamina.
Purpose/Focus: Agility, Flexibility, Conditioning
Equipment: None
Headstand to Frog Stand Exercise Video:
Headstand to Frog Stand Exercise Instructions:
Step 1: Perform a Headstand. From a kneeling position, place both hands down, fingers spread out, one foot in front of your knees. Lean forward and place your head on the ground, 6 inches in front of your hands (make sure the top of your head is flat on the ground before proceeding). Straighten your legs, keeping your toes on the ground and begin walking them in towards your head. When you can't walk your feet in any further, place your knees on the back of your elbows (this is called the Pyramid Position). Straighten your legs above your head into a headstand.
Step 2: From the Headstand, bend your knees while spreading your legs apart (maintaining your balance throughout). Lower your legs onto the back of your upper arms, resting your inner thighs there. Slowly lift your head up and steady yourself into a Frog Stand, hold for time.
Step 3: Place your head flat on the ground in front of you. Raise your legs back into the Handstand position, hold for time. Repeat.
Contributor Information:
Mark de Grasse is the owner of MyMadMethods.com, My Mad Methods Magazine, and My Mad Methods Productions. In addition to being a certified trainer specializing in kettlebells and bodyweight training, Mark is also the chief editor and designer of both the website, magazine, and My Mad Methods Productions DVDs. Find out more.
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