What Exercises to Do With an Inversion Bar?

If you have access to an inversion bar, you have a piece of equipment that can help you lengthen your spine and reduce the pain and pressure that gravity doles out. Simply hanging from that bar can provide pain relief and relaxation for some people -- but if you're looking to get an even more active workout with the help of that upside-down bar, try a few common exercises.

  1. Pullups and Chinups

    • Pullups or chinups are some of the most effective upper-body exercises that target your back, shoulders, arms and chest. Even if you're not able to do pullups or chinups with your feet off the floor, it is possible to do an "inverted row" exercise that can help you work up to the more challenging versions. If possible, lower your inversion bar down to about chest-height, and then keep your feet on the floor, grasp the bar about shoulder-width apart, and perform pullups with your feet on the floor. Face your palms toward you for the easier chinup, or face them away from you for the more difficult pullup exercise.

    An Abs Workout

    • Also try using your inversion bar, with your feet strapped into the inversion boots, to target the abdominal muscles. Try this exercise with a spotter at first to ensure you're doing the exercises safely and will provide help if you need it. Place your hands behind your ears and then pull your body upward, working to touch your nose to your knees. Pause when you reach the height of your situp to avoid swinging your body, which could make the next situp easier, but won't help you get an effective abdominal workout. Plus, inversion exercises are meant to be done in a slow and relaxed manner, reminds the Iowa Health and Physical Readiness Alliance. To mix it up, try doing a twisting version as well, twisting your torso toward one side or the other as you raise up.

    Leg Lifts

    • Try using the inversion bar to target your abdominals and obliques in an exercise that won't require you to be in the boots. Hold onto the bar with both hands, about shoulder-width apart, and then lift both legs toward your chest. Change up your routine by doing one set with your legs straight and a second set with your knees bent.

    A Word of Warning

    • Although the inversion bar can help you stretch and even strengthen your body, it's not for everyone. Even just hanging there can create changes in your blood pressure, which can be dangerous for people with heart conditions or high blood pressure. Add more tension by doing crunches and you could be putting yourself at serious risk. Talk to your doctor before attempting any inversion exercises -- especially if you have heart problems, hernias, are pregnant or have other health concerns.