Inverted Workouts

Ready to flip your regular workout routine on its head? 

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Using inverted workout can help you with intensity, strength, and balance, all while providing relief for your muscles and joints. 

Inversions Throughout Time 

Inversion exercises – sometimes referred to in historical works as “inversion therapy” has actually been around for quite a while. In fact, research has suggested that ancient yogis from as far back as 3000 BCE used inverted positions. 

In the late 1990s, this concept started merging with fitness ideas of the day. Whole-body wellness movements adopted the idea of inversion therapy in use with other physical training exercises, creating the inverted workouts that we see today. 

What are Inverted Workouts? 

Inverted workouts involve being fully or partially upside down. This can be achieved with bars and hooks as well as with inversion tables or benches. 

These workouts span many different types of exercise disciplines. From yoga to lifting, there are several ways to bring inversion into your regular workout routine. 

Ready to Go Upside Down? 

If you’re looking to add some inversion to your exercise routine: 

  1. Make sure that you have access to either a bar with foot hooks or an inversion bench. Many gyms will have inversion benches at hand. 
  2. Determine which exercises you’d like to add inversion to, such as a sit-up or crunch. 
  3. Depending on your level of inversion, it can be good to have a spotter with you for safety. 

Immersed in Inversion 

Once you’re ready to begin your inverted workout: 

  1. Position yourself on the inversion bench. Make sure your upper body is comfortably situated on the end of the bench leaning towards the ground, and that you’re on your back. 
  2. For an inverted crunch, hold your arms out in front of you and slowly sit up, taking care not to strain your neck. 
  3. Hold the position for a few counts, then slowly lower yourself back down onto the bench. 
  4. Repeat steps 2 and 3 for the desired number of repetitions. 

Relief for Muscles and Joints

One of the great things about inversion exercises is the effect that gravity has on the body. Because we’re standing or sitting upright most of the time, gravity tends to pull down on us, putting pressure on our back and other joints. 

By going upside down, however, this effect is reversed. The pressure is removed from the joints, muscles, and back, giving you an opportunity to get a workout without further aggravating any specific part of your body. 

Inversion Intensity Variations

You can change the level of intensity of your workout with a couple variations. 

The most simple variation to make is the angle at which you are inverted. Consider the fact that the further upside down you are, the more intense a workout like a sit-up will be. 

See the World from a Whole New Angle

Inverted workouts are a great concept to add to your everyday exercise routine. Not only will they help you switch things up and keep your routine interesting, but they can have some seriously positive benefits for your body as a whole!