5 Inversion Table Exercises

Inversion tables give users many health benefits both physical and mental. Aside from improving body system functions and reducing pain, inversion tables can also help build muscle and reduce fat.

Inversion tables are a great way to help increase muscle tone while stretching as well. Below, we will discuss the benefits of exercising on an inversion table and the different exercises we can do on these inversion tables.

The Benefits:

Inversion tables have many great benefits, ranging from mental health to muscle tone. Though they do help with our body system function, we will be discussing the benefits of exercising on an inversion table. As mentioned earlier, inversion table exercises help build muscle in the body, but what parts of the body can we work to build muscle?

The core is perhaps the most recognized part of the body that can be improved by exercising on an inversion table. Inverted crunches are the most known, but back extensions and overhead stretches are another great set of exercises.

These also help strengthen our back muscles. As strange as it sounds, we can even do inverted squats to strengthen our leg muscles as well. Let’s take a minute to discuss the different exercises that we can perform on inversion tables.

best inversion-table-5-inversion- table-exercisesDifferent Exercises

Below is a list of a few quick exercises that we can do while enjoying our inversion table. These range from beginner to hard, which is perfect for all levels of fitness.

These exercises also help strengthen different parts of the body.  Some of the workouts even work for several different muscle groups at once.

Inverted Crunches:

By lying at a comfortable angle, slowly roll upward until the core is fully engaged. Hold this position for a few seconds before slowly releasing back to our starting position. The angle of inversion, the frequency of exercise, and duration of exercise should all depend on our level of fitness.

Beginners should start with a comfortable angle and only exercise as it feels comfortable. After working on the exercise for a time, we can begin to add more of an inversion angle, time, and some reps per workout.

Inverted Sit Ups:

Much like the crunches, inverted sit-ups are great for working the core. These exercises are done almost like the inverter crunches; only this will be done as a full-range sit up instead. Starting in the crunch position, bend the knees slightly, brace our arms behind our knees, and contract our abdominals until in full-range sit up.

Luckily, this exercise doesn’t put too much stress on the back, making it great for an ab workout only. This exercise, like any other exercise, should be done in moderation until you are fully comfortable with doing higher reps.

Back Extensions: 

Back extensions are great for giving your back a good stretch while also strengthening your core and back muscles.  Start by placing our hands on our head. Using the lower back muscles, slowly arch backward while still being careful to not use momentum for fear of hyperextension. Hold the position for a few seconds before releasing back to start.

This exercise helps strengthen those lower back muscles as well as engaging the core. Since it helps with two different muscle groups, it is a great exercise for posture.  Remember to work up to higher inversion angles and to train our bodies to endure longer workouts.

Overhead Stretch:

An overhead stretch can greatly release any tension in the core or back. Though this isn’t a typical exercise, stretching can be a great aid when performing other exercises.  Begin by straightening a single arm overhead, stretch toward the floor, and return to start. Then, repeat the same stretch on the other side before stretching both arms at the same time.

This exercise is great to do in between other exercises as well because it extends the muscles to give any relief. For those who are beginner exercisers, this stretch is a great way to get comfortable in the inverted position.

Inverted Squats:

This exercise can be quite difficult, but the benefits are incredible.  Start by leaning back to a comfortable angle. Then grab the frame to hold our bodies still before bending our knees into a squat position. Hold the position for a few seconds; then release the position back to the starting point.

Repeat the exercise several times to give your hamstrings a good workout. Luckily, this exercise helps strengthen glutes, hamstrings, and even calf muscles. It’s a great inverted leg workout.

Remember to be careful of the angle of inversion. It is always best to start off small and work our way up.


Exercise is beneficial to our bodies, but inverted exercise can have even greater benefits than their typical counterparts. Inversion tables are a great way to perform these inverted exercises, stretches, and relaxation methods. It’s no wonder that more and more people are investing in inversion tables and chairs to boost their physical health and mental health.

Exercises made for inversion tables are a great way for us to boost our muscle health while enjoying the great benefits of inversion therapy. There are even a few exercises that work several muscle groups at once, making these exercises more beneficial than standing exercises. The degree in which we perform these exercises can be determined by the level of fitness we are at and the comfort we have in the inversion table.

Each time you perform an exercise, you can extend the inversion angle, duration of the exercise, and the amount of reps performed. This improvement is a great way to build muscle all while hanging upside down.

It’s fun and simple to enjoy inversion exercises while enjoying the benefits of inversion therapy as well. A few times stretching on the inversion table can increase our comfort in the equipment, and then you can begin to exercise at your fitness and comfort level.

*Please remember it is always best to consult a doctor before staring any exercise routine.

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