Inversion Table Workout

Inversion Table Workout
This post may contain affiliate links for which I could earn a commission. This does not change the price you would pay

Have you heard of an inversion table workout?

Most people who own an inversion table use it as a form of therapy for their worn out spines and muscles.

What many do not know is that they can also carry out an inversion table workout.

An inversion table is a relatively safe piece of equipment, especially when it is only used for stretching and for therapeutic reasons. Working out on an inversion table may require more skill—something that fitness enthusiasts and trainers have plenty of.

It can be difficult for fitness trainees to carry out inversion table exercises because the inverted position restricts leg movement. On the other hand, fitness experts are more capable of maneuvering around the equipment and therefore benefiting more from it.

Decompression of Joints and Spine

There are many benefits to be had for people doing inversion table workouts.

Firstly, the inverted position decompresses the spine and relieves recurring or impending back pains. Inversion, with or without the aid of a table, promotes good blood circulation to the brain and most of the upper body.

Research also shows that stretching allows disks in the spine to decompress, as well as other joints in the body, including the knees. This is the reason why back pain is relieved and why people often refer to inversion tables as inversion therapy equipment.

A lot of people experience back pain, especially around the nape of the neck, because of sitting for long hours or simply holding a position for too long, which is often the case when you work with computers.

Better Joint Control and Motion

The inversion position, having been established as decompressing, provides better joint motion. Working out with an inversion table will allow you to maximize your movements, especially for those who like to lift weights. Normally, lifting weights is a lot easier and safer to do when your muscles are not tensed.

When the weights are pulled up, it puts force not just on the muscles but also the joints. When the weights are let down, the force on the joints is tremendous if done incorrectly. Without proper joint motion, lifting weights can lead to sprains and muscle tearing. If inverted, the muscles and joints are loose which makes it much easier to move around and be in control.

Inversion Table Workout

Inversion tables are more popular among trainers and fitness enthusiasts

One might think it is difficult to perform an inversion table workout routine at all upside down, especially when the security straps are restrictive and motion is limited. There are in fact several exercises that can be done when strapped to an inversion table upside down, and here are some of the most common ones.

Body Stretching

The most basic form of inversion table exercise anyone can do is stretching. Aside from the basic stretching that the inversion table provides your entire back and legs, you can actually stretch further. You can twist from side to side, arch your back, or touch your knees and hold the position. Stretching like this is easy no matter what angle you are at and it even provides better relief for back pain.

The most basic stretching you can do is, while upside down, reaching your arms and neck to their full extent. This stretches the spine much better, but there is no need to hold the position for more than two minutes at a time.

Inversion Table Sit ups

Abdominal exercise is an obvious but often overlooked activity that is possible with an inversion table and can be highly beneficial for those who do a lot of abdominal exercises.

During workouts, abdominal exercises like sit-ups and crunches often require a partner to hold the person’s feet in position to prevent the knees from bending. Without a partner, you have to find something to lodge your feet in to keep yourself in place and in the preferred angle. With an inversion table, there will be no need for any of those.

Inversion tables are complete when it comes to safety measures. They have straps for the ankles, legs, and waist to safely hold the user in position. Doing crunches, sit-ups and body twists is possible and even more effective in a safely inverted position. Your knees and ankles will be kept in place and put your body in a steady position. Inverted sit-ups and crunches will become more efficient, whether these are done on a horizontal or vertical angle.

Because your ankles are locked into place and it is impossible for these to give way or budge, it is much easier to perform pull-ups. If you have difficulty doing a pull-up on a straight vertical position, you can simply adjust to a diagonal angle.

Using an inversion table does not require you to invert yourself to a 90-degree angle. In fact, the proper way of using inversion tables is by inverting a certain angle at a time. You can have yourself lie down flat on the table, non-inverted, and do crunches and sit-ups. Until you are getting better, you can adjust and change to a much steeper angle.

Weight Training

Some fitness experts and bodybuilders carry dumbbells while using inversion tables for workouts. Inversion table exercises for the abs is much like your average muscle training, the main difference being you are upside down. It is however, not advised for beginners or those who are not experienced in weight training. It is because the inversion adds extra difficulty in lifting the weights, especially on a complete upside down angle.

Starting slowly with light weights is still applicable especially when on an inverted table. This will help your body grow accustomed first. Over time you can gradually increase the weights or change the angle of the table.

Starter Workout

No matter what form of exercise you do, on an inversion table or not, it’s necessary to start slowly and increase gradually. Doing an inversion table workout is beneficial for experts but novice fitness enthusiasts should use it therapeutically at first until they are physically prepared for it.

For those who are determined to use inversion tables without prior workout experience, only basic stretching and exercises without weights should be carried out for starters.

If you are thinking of using an inversion table for a workout, then Teeter Hang Ups have a full range of tables with many inversion table reviews for each of their products.  This should give you an idea of how people are using them.

It is very important that you consult with professional doctors first before you even consider using an inversion table.


An inversion table workout is training-efficient even for novice fitness enthusiasts. As long as the workouts are progressed gradually and not too strenuously to begin with, exercising with an inversion table will provide more physical benefits than injuries.

At home, it is an efficient piece of exercise equipment to use, with or without a trainer. It is also an effective form of therapy for relieving body pain, especially back and neck aches. It is an ideal stretching device for decompressing weary bodies, and it will provide relief and relaxation for a more effective workout session.

Always remember to consult with your doctor before trying an inversion table.

Important: This site makes use of cookies which may contain tracking information about visitors. By continuing to browse this site you agree to our use of cookies.