How to Do an Oblique Workout on an Inversion Table

Inversion tables are great therapy tools for back pain or spinal injuries; however, you can use an inversion table in your regular fitness routine as well. By performing strength exercises in an inverted position, you not only help to lengthen the spine, you increase the muscle support to keep your spine in it's elongated position. A few tips can teach you to work your obliques while inverted.

Difficulty:

Moderately Easy

Instructions

1. Bring your inversion table into a fully inverted position so that you are freely hanging from your ankles. If you feel any pain or discomfort in your knees or back or if you are recovering from a spinal injury, you should not perform free hanging exercises for the obliques. Speak to your doctor or physical therapist for other exercise options.

2. Intertwine your fingers and rest your hands on the top of your head. Inhale deeply and on the exhale, lift your right elbow towards your right hip, engaging your obliques. Hold the position until you have fully exhaled and then slowly release to your center position.

3. Repeat the lift, this time working the left obliques, always lifting on the exhale and releasing on the inhale. Make sure that your movements are slow and controlled, as fast, jerking movements will do you more harm than good. If your body begins to swing, you know that you are moving too quickly.

4. Perform 3 to 15 lifts on each side depending on your level of fitness. You can take breaks between sets; however, be careful not to overdo your workout. You will find that working your obliques is far more effective when inverted, and you may be surprised when you feel an ache the next day. Start slowly, gradually adding repetitions as you gain strength.