My goal is to learn how to do a handstand! I am working on the headstand right now and can actually keep my legs up in the air by myself now! Hopefully that means my abs are getting stronger! I found this online and hopefully it helps!
Handstand push up progression
Overview: Handstand push ups provide an excellent bodyweight workout for the shoulders. They primarily work your anterior and lateral deltoids and the muscles in the back of your arms (your triceps). They also engage the muscles of the upper back (the trapezius).
Form: When performing handstand push ups, make sure your upper body, your arms, and your head remain in a straight line.
Notes: Handstand push ups also help building up towards unsupported handstands. A strong core and strong shoulders will help you find your balance and maintain the position more easily.
Choose one of the following variations as a starting point and perform 3 sets of between 4 and 8 repetitions with periods of between 1 and 2 min of rest between each set. When you can do 3 sets of 8, move on to the next exercise in the progression.
1. Incline pike push ups (a.k.a. incline military press push ups). Place your hands shoulder-width apart on a raised platform. Bend at the waist keeping a straight back. Your outstretched arms and torso should form a straight line. Bring your head to your hands.
2. Incline pike diamond push ups (a.k.a.incline Chinese push ups). Place your hands with thumbs and index fingers touching each other, on a raised platform. Bend at the waist keeping a straight back, and bring your head to your hands.
3. Pike push ups (a.k.a. military press push ups). Same as above, without the platform. Make sure that your head travels directly between your arms. Try to keep your head, arms and torso all in the same straight line.
4. Pike diamond push ups (a.k.a.Chinese push ups). Same as above without the platform.
5. Decline pike push ups (a.k.a. decline military press push ups). Same as above with feet on a raised platform, and hands on the floor.
6. Decline pike diamond push ups (a.k.a.decline Chinese push ups). Same as above with feet on a raised platform, and hands on the floor.
7. Wall bent waist handstand push up. Walk your feet up the wall, keep a bent waist (you will need to remain some distance from the wall), then perform a push up. Make sure your head and torso remain in line with your arms.
8. Wall bent waist handstand diamond push ups. Same as above with hands in 'diamond' position.
9. Wall half handstand push up. Facing the wall in a handstand position, lower yourself till your arms are half bent, then come up.
10. Wall handstand push ups. Lower yourself all the way down, until your head touches the ground.
11. Wall handstand diamond push ups. Same as wall handstand push ups, but with thumbs and index fingers touching each other
12. Wall raised handstand push ups. Using parallets, push up handles, or any raised platform such as dictionaries, benches, chairs, etc, to increase the range of motion.
For this version of the exercise, you will need to be facing away from the wall, rather than towards it.
Gradually build up the height of the platform to increase your range of motion.