The one thing I do every day is walk a lot at a fast pace. That’s my baseline health and fitness habit. If I don’t make time for a walk (preferably early morning), I won’t reach the level of positivity, productivity, happiness, energy, and confidence I know I can.
The walking wakes me, clears my mind, and inspires ideas. I create all my writing ideas during my morning walk and make my daily task list as well. When I’m back home, I can hit the ground running.
For a few months now, I’ve added these 3 powerful, motivational, and confidence-building exercises to my daily routine. These 3 movements aren’t easy, mainly as you’re meant to hold them for a while, which is the big challenge most folks fail.
And that’s usually down to a lack of confidence, determination, and willpower! You need a good dose of those components to break through and make this routine successful for you.
Let’s get to the Routine:
Plank — Headstand — Handstand
Sounds easy, right? It’s not. But start this way — with one set a day, and you’ll build strength and endurance week by week to improve to 2 or 3 sets. But, this isn’t designed as a workout — it’s a confidence and motivational movement plan. So feel free to do one or more sets.
The Plank.
The plank is the only easy position to get into and hold — the question is how long you can keep it up. It’s surprising how many people over the age of 30 can’t plank for more than 30 seconds.
The key with the plank is that your body is in full plank position — legs straight, back straight, head looking down to the ground or forward. Then you take deep breaths, not fast, and don’t panic or whine; just hold it and focus your mind only on keeping the position through the pain until you don’t feel the pain anymore and are in a slight trance.
The moment will come when you break down and have to stop, but that’s commonly much longer than if you’re not focused; keep looking at your watch and give up after 30 seconds.
The Headstand.
The problem for most with the headstand is getting up into position in the first place. Once you master the getting up part and find the sweet spot, you can stay there for several minutes. Sometimes I’ll keep in position for 15 minutes or more. The more, the merrier!
I’ve attached a video showing you how to get up into position, but I’ll tell you the secret to mastering this one here.
- Form a solid triangle with your arms, clutching your hands in a firm ball.
- Place the top of your head flat and firmly within your triangle, so your arms support your head.
- Start tiptoeing up, don’t try to jump up with your legs — that won’t work. You must keep tippy-toeing until your pelvis is straight up and pointing to the sky. At this point, you can slowly, slowly raise one leg, then the second, straighten them out with your toes pointing up.
The Handstand.
Okay, this exercise is super challenging to learn, and master. However, the challenge is worth it, guys, as once cracked, this movement helps you build a tremendously strong mindset, powerful neck, shoulder, back, arms, and core muscles.
I’ve added a video showing you how I get up into position against a wall. I can hold the free handstand too, but not for as long as against a wall — making the wall better to build strength and endurance.
The golden rule here: get into the starting position, hands at shoulder width, position your hands one hand’s width from the wall. Then focus, and swing up your legs in reverse against the wall. It’ll take a few times to get there, but after 3 to 5 attempts you will.
Please make sure you have a cushioned exercise matt underneath you as you will tumble to your sides in the beginning. But don’t worry, go for it, and don’t give up.
In the End.
Once you’ve mastered one set of these 3 powerful bodyweight moves, you’ll feel accomplished, alert, full of confidence, happy, and stronger in mind and body.
The Benefits of the Plank — Headstand — Handstand:
- Strengthen your Core, Arms, Lower Back, Back and Shoulders
- Increase Muscle Definition
- Burn Fat
- Improve Metabolism
- Reduce Back Pain
- Improve Posture
- Boost Your Mood and Reduces Stress
- Promote Bone and Joint Health
- Improve Resilience and Determination
- Boost Your Confidence and Positivity
First, have someone assist you in getting into position with the head and handstand. After a few shots, you’ll get there. I hope you try! Taking the time to learn these 3 mighty movements is well worth it, no matter what age.
Thanks for reading,
Rob
