Place your hands on the ground roughly shoulder width apart. Place your inner thighs on the backs of your elbows. Initially, this can be quite uncomfortable on the backs of your arms and inner thighs, sometimes even causing bruising. Thankfully, it does get more comfortable with practice. To lift your feet off think of "pulling" yourself forward into a balanced position instead of jumping into position. Do this by leaning forward until you feel your weight being held mostly by your hands, arms, and shoulders. Your toes should begin to feel light on the floor. Squeeze and stay strong through your fingers, arms, hips, and core. Keep your elbows above your wrist, and your knees tucked in tight. If you're having trouble getting your inner thighs up on the backs of your arms, try spending time in a deep squat to help increase your hip mobility. Slippery clothes and sweat make it hard to stop your legs from slipping off your arms. Try drying your arms and legs beforehand and wearing appropriate clothing.

Repeat this movement 2-3 times per week. Perform 3 sets of your target time. Each week aim to add 1 or more seconds to your hold until you have completed the "Boss" level. Once you have completed the "Boss" level, we recommend you move on to the next exercise. Come back at any time and attempt to master this exercise.

Frogstands can be a physically demanding and potentially risky exercise pose that requires careful consideration and preparation. Before attempting a frogstand, it is essential to be aware of the following cautionary points: Performing frogstands can pose significant risks to your safety and well-being. If executed improperly or without proper guidance, frogstands can lead to serious neck, spine, or head injuries. Individuals with pre-existing medical conditions such as hypertension, glaucoma, or osteoporosis should exercise extreme caution or avoid frogstands altogether, as they may exacerbate these conditions. Always seek professional instruction and ensure you have developed the necessary strength and balance before attempting frogstands. Prioritize safety and consult with a healthcare professional if you have any doubts or concerns about your ability to perform this inversion pose safely.