Inversion Table Exercises

Doing exercises while inverted does wonders for your health and fitness. It also brings a certain degree of difficulty as you are upside down while doing it. There are many different exercises that you can do while you invert. This article will talk about some of the best inversion table exercises that are available.

Inversion Table Exercises

Before You Begin

If you are just beginning to use an inversion table, you MUST know your limits. As I said, exercises that are easy for some regularly are difficult while upside down. If you are just beginning, you need to get used to inverting first! Start with a small invert (maybe 15-20 degrees) for a few days, then work your way up to full inversion. Once you’re comfortable inverting (meaning that you don’t feel dizzy or sick while inverted), then you can work on trying exercises. If you invert too much or too quickly, you could most likely get a ruptured retina, a nose bleed or even rupture an artery in your head! No one wants those, so it’s best to wait and work your way up to more difficult inversions.Also, know your inversion table and make sure that it is safe! You have to have your inversion table on a surface that won’t slide or move for optimal safety. I would recommend the Ironman Gravity 4000 Inversion Table as it has thick rubber stoppers on the bottom of the table to stop sliding.


Start out at your most comfortable inversion angle. Again, DO NOT overdo yourself. Place your arms on your chest, usually crossed, then try to lift your upper body using your stomach muscles. This is one of the hardest inversion table exercises that you can do, but it’s also one of the best. Try doing the crunches 10 times in three repetitions.

Sit Ups

Sit ups are similar to crunches with the exception that your arms are outstretched in front of you like you’re trying to reach your feet. This also uses your upper abdominal muscles, so you get a little more of a work out.

Increased Decompression

CAUTION: If you are inverting beyond horizontal position, you NEED someone else with you to do this! If you are fully inverted, it should be fine to do it alone.

If you’re doing this while fully inverted, reach your arms and try to grab the table legs to pull yourself down some more. If you hear that familiar “snap, crackle and pop” from your back, you are doing it RIGHT! If not fully inverted, ask your friend to grab your hands and gently pull you down. Again, you should hear and feel popping in your back.


WARNING: If these are not done correctly, they can cause more harm than good to your back!Rotations will help to increase your backbone’s flexibility by twisting your upper body left and right. You’re welcome to use the legs or A-frame for added support.

Lumbar Zone Stretches

Arch your lower back and hold it for at least 3 seconds. Do this at least 5 times for maximum exposure. These help to stretch your lower back, which helps for many of us who hunch our back during the day. If needed, you can buy a lumbar zone stretcher to help you with this exercise.

Finally, I must stress the importance of SAFETY while you are inverting! Do not stretch yourself too far or you could seriously injure yourself.