The inversion table is a piece of medical equipment that most people associate with back pain treatment. But inversion table exercises offer some impressive results when combined with the right table.
The main purpose of the inversion table is to stretch muscles in the core and back, providing temporary back pain relief. The user will strap their feet into the ankle locking system and then gently rotate head down. This works to reduce pressure on the spine and places weight on the ligaments and muscles in a manner that doesn’t happen in normal day to day life. While this variation in weight distribution helps to minimize pain, it’s not considered a permanent solution.
How to Supercharge Your Workout
Many fitness enthusiasts are turning to inversion table workouts to make their workout routines more challenging. With the right table, you’ll be able to do exercises such as squats, crunches, and sit-ups, in addition to a variety of stretches. When inverted, the body will have to work against gravity to complete each exercise, meaning there’s significantly more resistance. More resistance equals a more challenging workout. An exercise as simple as a crunch can be a major achievement when it’s done on an inversion table. When you work out on one it will help you focus more on core work, resulting in a much more effective workout and better results.
You can click here to read our epic guide on inversion tables, which also lists the top five models currently on the market.
Creating Your Own Inversion Table Workout
Like with any new workout routine, before you get started we recommend checking with your physician. This is even more important when an inversion table is involved because it puts much more strain on certain parts of the body, such as the lower abs. Anyone suffering from a hernia, eye problems such as glaucoma, back problems, or people with high blood pressure should not use an inversion table.
Additionally, working out on the inversion table will require the user to be in decent shape in order to prevent injury.
Once you’re ready to use the table for your first workout, start off using a lower degree of inversion. Some models feature set degrees at which they’re able to invert, while others can invert to whatever degree desired. A beginner will need to start off with a shorter session and a shallow angle. Starting off slowly and working up to a more intense, longer workout is the best way to avoid an injury.
If you’re already able to do squats and crunches, then you’ll probably be tempted to give it a try your first time on the inversion table. But just like with a regular workout, you need to first focus on stretching before you move up to challenging exercises. Stretching can prevent soreness and injury.
We recommend limiting your range of motion until you’re more familiar with how the table works. Doing some simple side stretches can help to loosen up the muscles in your core and back. Gentle twists can also be a good idea. To do, try reaching your hand to the opposite corner of the table, turning onto one shoulder.
Allowing your arms and hands to dangle below your head is one of the simplest stretches possible, but it does a great job of loosening up your upper body and core muscles.
Working out on an inversion table should be done carefully and slowly. Many models, such as the Ironman iControl 600 inversion table, will use your body weight to turn you upside down. Make sure you shift your weight carefully until you’re able to get comfortable on the table and pay attention to how your ankles feel during this time. They should feel secure, comfortable and tightly strapped in.
Begin by performing some of the stretches we have covered here. Once your body is warmed up, you’re ready to move onto a few challenging exercises.
To do a crunch on an inversion table, you must place both hands on your shoulders or chest and use your abs to pull your head up and toward your feet. For this exercise, simply getting both shoulders off the table is sufficient. Begin with just one set of ten crunches. As your core gets stronger you can add more sets and reps.
A full sit-up is very similar to a crunch, but it requires you to sit all the way up and touch your knees or toes. In the beginning, you’ll find it difficult to do even one full sit-up. If you’re already in shape, go for one set of twelve, adding one set of twelve each week so you can slowly increase your core strength.
If you lay on the inversion table face down, a variety of exercises can be done. With the reverse crunch, you’ll place your hands behind your back or on your head, then you’ll use your back muscles to lift both shoulders off the table.
An inverted squat involves bending from the knees and hips. With an inversion table, this exercise is much more intense. Place your hands on the legs of the table to improve the table’s stability during this move.
An inversion table can also make any weightlifting workout more challenging because it allows you to work out a number of muscle groups from a totally new angle. Grab a pair of dumbbells or a weight plate and try side bends, crunches, squats, and other types of regular weightlifting exercises you normally do in your strength training routine.