Train With Nina

Train With Nina I teach people how to get more flexible and stronger with bodyweight exercises.

Build stronger shoulders for better handstands. 🤸‍♀️🔥A strong handstand is not only about balance. Your shoulders need e...
09/09/2026

Build stronger shoulders for better handstands. 🤸‍♀️🔥

A strong handstand is not only about balance. Your shoulders need enough strength, stability, and endurance to keep your body stacked and supported upside down.💪

If your shoulders get tired quickly, collapse, or you feel unstable in your handstand, this type of strength work can make a big difference.😉

TRAINING - sets:
✅ Handstand wall walk — 3 reps
✅ Handstand shoulder taps — 14 reps
✅ Plank shoulder shrugs — 10 reps
✅ One-arm handstand hold — 5–10 sec per side

Take your time with each exercise and focus on good form, active shoulders, and control rather than rushing through the reps.

The stronger your shoulders become, the easier it is to stay elevated, shift your weight, balance, and hold your handstand for longer.

👉 If you want a full step-by-step plan to improve your handstand strength, balance, alignment, and control, join my Handstand Program through the link in bio.

STOP SKIPPING YOUR SHOULDER WARM-UP 😉Your shoulders need more than a few arm circles before upper body training.A good w...
08/09/2026

STOP SKIPPING YOUR SHOULDER WARM-UP 😉

Your shoulders need more than a few arm circles before upper body training.

A good warm-up should gradually prepare them for the range of motion, control, especially before exercises like pull-ups, push-ups, handstands, dips, or overhead work. 🙌🏻

It doesn’t need to take long, but those few focused minutes can make your training feel much smoother and more controlled.

👉 And if improving your shoulder range is one of your goals, join my Shoulder Flexibility Program.

You’ll get structured exercises and progressions designed to help you open your shoulders, improve overhead range, and build better control step by step.

Click the link in my bio to join. 🥰

DON’T SKIP WRIST PREP BEFORE HANDSTANDS.👆Your wrists take a lot of load in a handstand, so warming them up properly can ...
07/09/2026

DON’T SKIP WRIST PREP BEFORE HANDSTANDS.👆

Your wrists take a lot of load in a handstand, so warming them up properly can make the position feel much more comfortable and controlled.😉

Good wrist prep helps improve mobility, gradually prepares your hands and forearms for handstands, and gives you more confidence when you shift your shoulders over your hands.

It only takes 2-3 minutes, but it can make a big difference in how your handstands feel.

👉 And if you want to improve your handstand with a clear plan for wrist prep, strength, alignment, balance, and control, join my Handstand Program.

You’ll get structured progressions so you know exactly what to practice at every stage.

Click the link in my bio to join. ❤️

THIS IS HOW YOU BUILD HANDSTAND BALANCE. 🥰Handstand balance doesn’t improve just by kicking up over and over again and h...
06/09/2026

THIS IS HOW YOU BUILD HANDSTAND BALANCE. 🥰

Handstand balance doesn’t improve just by kicking up over and over again and hoping you stay longer.

You need drills that teach you how to control your body, shift your weight, and slowly rely less on the wall.🤗

These are some of my favorite exercises for building that control:

✅ Handstand leg switch
✅ Handstand leg switch with your hands further from the wall
✅ Handstand hold with open legs
✅ Freestanding handstand hold starting from the wall

The goal is to gradually create more space between you and the wall, so your hands, shoulders, core, and legs start learning how to make the small corrections that keep you balanced.🙌🏻

Those tiny corrections are what turn a handstand from something you “catch” into something you can actually control.

👉 If you want to build your handstand step by step with clear drills for balance, alignment, strength, and control, join my Handstand Program. 🤸‍♀️

You’ll follow structured progressions so you know exactly what to practice instead of repeating random attempts. 🙈

Click the link in my bio to join.🔥

SLIDING MAKES HIP MOBILITY HIT DIFFERENTLY🔥Using a sliding surface changes the way your hips have to work because you’re...
05/09/2026

SLIDING MAKES HIP MOBILITY HIT DIFFERENTLY🔥

Using a sliding surface changes the way your hips have to work because you’re not just dropping into a stretch and holding it.👆

You have to control the movement, stay active through the range, and use your strength to move in and out of deeper positions.

That combination of mobility, flexibility, and control is exactly what helps your hips become more useful, not just more passive.🤗

Sliding exercises are especially good for working on adductors, hip flexors, hamstrings, and the deeper ranges you need for front splits, middle splits, and better overall hip mobility.🙌🏻

If your hips always feel tight, adding more active mobility work like this can make a big difference.

EXERCISES:
✅ Pike to middle split slide
✅ Frog pose slide
✅ Pancake slide
✅ Kneeling middle split slide

👉And if your goal is to improve your splits with a clear step-by-step plan, join my Split Flexibility Program.

You’ll get structured progressions for front splits, middle splits, hip mobility, and flexibility so you know exactly what to work on instead of guessing.🥰

Click the link in my bio to join. ❤️

IF YOU CAN HANDSTAND BUT CAN’T PRESS, DO THIS. 😉Being able to hold a handstand doesn’t automatically mean your body is r...
04/09/2026

IF YOU CAN HANDSTAND BUT CAN’T PRESS, DO THIS. 😉

Being able to hold a handstand doesn’t automatically mean your body is ready to press into one.🫣

A press to handstand requires a different combination of compression strength, shoulder strength, hip mobility, flexibility, and control. You need to be able to shift your weight over your hands while lifting your hips and legs without relying on jumping or momentum.☺️

That’s why you should train the press with specific drills instead of simply attempting the full skill over and over again.❌

Working on compression, active flexibility, shoulder elevation, controlled negatives, and press-specific progressions can make a huge difference and help you understand exactly where your weak point is.

And when all of those pieces start working together, the movement becomes so much lighter and more controlled. 🙌🏻

TRAINING - 3 sets:
✅ Straddle press negative 10-15 sec
✅ Pike leg lifts 10x
✅ Handstand side bending 6x
✅ Arm lifts 10x
✅ Stepping on arms 5-10 sec

If press to handstand is one of your goals and you want a structured way to learn it, join my Press to Handstand Training & Tutorial. 🥰

I’ll guide you through the exercises and progressions step by step so you know exactly what to work on instead of guessing.🔥

Click the link in my bio to join and start working toward your press. ❤️

YOUR CORE NEEDS MORE THAN CRUNCHES 🤗Hanging core exercises are one of my favorite ways to build real core strength becau...
03/09/2026

YOUR CORE NEEDS MORE THAN CRUNCHES 🤗

Hanging core exercises are one of my favorite ways to build real core strength because your whole body has to work together, not just your abs.😉

When you train your core while hanging, you are also challenging your grip, shoulders, hip flexors, and overall body control, while your core works hard to keep your body stable.🔥

They also teach you how to control your pelvis and create tension through your entire body, which is very different from simply doing more crunches on the floor.

So if your usual ab routine is starting to feel easy, try taking your core training off the floor and onto the bar.😉

WORKOUT - 3 sets:
✅ Hanging leg raises all the way up 5x
✅ Hanging tuck to straight leg raises 5-8x
✅ Hanging obliques crunches 6/6x
✅ Hanging L-sit hold 10-15 sec

If you want to build a stronger core with structured progressions instead of random exercises, join my Core Program. 💪

You’ll get follow-along training designed to improve strength, control, and body tension step by step.

Click the link in my bio to join. 🥰

Do this for more OPEN HIPS 🤩The 90/90 position is great for opening tight hips because it trains both external and inter...
02/09/2026

Do this for more OPEN HIPS 🤩

The 90/90 position is great for opening tight hips because it trains both external and internal hip rotation, which are often overlooked in flexibility training.🙈

Your front leg mainly works external rotation, while your back leg works internal rotation, helping your hips move more freely in different directions instead of only stretching in one position.

Better hip rotation can make squats, lunges, pancakes, middle splits, and everyday movement feel smoother and more comfortable.

And because you can add switches, rotations, and active leg lifts, 90/90 work helps you build not only flexibility, but also control in your new range.🤗

So if your hips always feel tight, try this routine:

✅ 90/90 position - move back leg forward and back 5/5x
✅ 90/90 position - knee to middle position 5/5x
✅ 90/90 position - lift back knee 8/8x
✅ 90/90 position - turn towards back leg 8/8x
✅ 90/90 position - lift back leg 8/8x
✅ 90/90 position - side bending 8/8x
✅ 90/90 position - forward leans 8/8/x

If opening your hips, improving your mobility, and getting closer to your front and middle splits is one of your goals, this is the perfect time to 👉 join my 2-Month Split Flexibility Program.🔥

You’ll get a clear step-by-step plan so you know exactly what to do instead of guessing or jumping between random stretches.

Click the link in my bio. 🥰

YOUR SHOULDERS NEED THIS 🤗If you live an active lifestyle, good shoulder mobility matters more than you might think.Whet...
01/09/2026

YOUR SHOULDERS NEED THIS 🤗

If you live an active lifestyle, good shoulder mobility matters more than you might think.

Whether you lift weights, practice yoga, do pole, work on handstands, or simply want to move better without feeling stiff overhead, your shoulders need enough mobility and control to move freely through a full range of motion.

When your shoulders move well, everything starts to feel smoother.

You can reach overhead more comfortably, improve your technique, build better control, and reduce unnecessary tension through your neck, upper back, and shoulders.

These are some of my favorite exercises to work on shoulder mobility:

✅ Shoulder dislocations with a resistance band
✅ Overhead arm lifts with a resistance band
✅ Opposite shoulder blade touches
✅ Internal and external shoulder rotations
✅ Lying angels

The goal is not just to become more flexible.

It is to build shoulders that are mobile, strong, and able to support the activities you love doing.

If you want to improve your shoulder mobility and move better overall, join my 2-Month Full Body Mobility Program. 🙌🏻

Inside, you’ll follow a clear, structured plan that works on mobility throughout your entire body, not just your shoulders.

If you’ve been wanting to work on your mobility properly, this is the perfect time to start.

Click the link in my bio to join.🔥

OPEN YOUR HIPS WITH THIS ❤️If your hips feel tight, stiff, or limited, you’re definitely not the only one.Tight hips are...
31/08/2026

OPEN YOUR HIPS WITH THIS ❤️

If your hips feel tight, stiff, or limited, you’re definitely not the only one.

Tight hips are extremely common, especially if you spend a lot of time sitting, you’re new to flexibility training, or your body simply isn’t used to moving through deeper ranges yet.

That doesn’t mean you’re “bad” at flexibility.

It usually just means your hips need the right combination of mobility, strength, and consistent practice.

A few common reasons your hips may feel tight:

👉 Too much sitting can keep your hip flexors shortened and make deeper positions feel uncomfortable.

👉 Weak glutes and core can make your body compensate by creating more tension around the hips.

👉 Your anatomy matters too. Everyone’s hip structure is different, so some positions will naturally feel easier or harder from person to person.

The goal is not to force your hips open.

The goal is to gradually teach your body to feel stronger, safer, and more comfortable in these positions.

Try these exercises:

✅ Frog pose — push hips back
✅ 90/90 switches — move knees side to side
✅ Kneeling side lunge
✅ Butterfly — gently press knees down
✅ Pancake pelvis rotations
✅ Horse stance hold

Stay consistent and give your body time. Even short, focused sessions can make a big difference when you’re doing the right exercises regularly.

If opening your hips, improving your mobility, and getting closer to your front and middle splits is one of your goals, this is the perfect time to 👉 join my 2-Month Split Flexibility Program.🔥

You’ll get a clear step-by-step plan so you know exactly what to do instead of guessing or jumping between random stretches.

Click the link in my bio. 🥰

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