Touch your toes. Keep your legs as straight as possible. Circle your wrists and hips. Stretch your arms by Crossing one arm over your chest and holding the elbow with the opposite hand; repeat on the other side.

Experiment with different hand grips before you find one that works best for you. [3] X Research source

It’s good to continue picturing yourself in a push-up position. As you lean forward however, you should be putting far more pressure on your hands than you would in a push-up. Leaning forward is a great way to train towards a planche, as it will get you used to the increasing pressure on your hands and wrists.

A good way to imagine a planche is as if you were doing a push up where your feet aren’t touching the ground.

It is fine if you cannot hold it for the full 30 seconds at first. Simply getting yourself into position is difficult enough. It is helpful to train yourself in increasing increments. For example, once you achieve the position, try to hold for 5 seconds. Once you’re able to do that comfortably, aim for 10, and so on.

It may look very easy when professionals planche, but it is, in fact, an extremely difficult process. Even professional gymnasts may take years to properly figure it out.

Planching takes at least six months from the start of your training to being able to capably pull it off. You should keep this in mind and aim to be patient with your progressions. [9] X Research source

When you’re comfortable with a tucked planche, an advanced tucked planche will push your limits. An advanced tucked planche differs from a regular tucked planche because your legs are extended in an L-shape at the knee. This should increase the difficulty, both in terms of strength and balance. Tucked planches are easier because the weight is more situated towards the area you’re lifting from. [11] X Research source

You should alternate between legs. This will strengthen up the two sides of your body, and make them both ready for a full-blown planche.

Once you’re able to consistently pull off straddled planches, you should be ready for a full-blown planche.

Getting someone to help you with handstands by holding your body in place is a great way to start if you’re not used to gymnastics yet. [15] X Research source

Drink sufficient water. [17] X Research source Keep a water bottle with you wherever you go.