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5 inverted body weight exercises


Posted by Cags R under Fitness & Training on 19 January 2013 at 12:00 AM

We love body weight exercises here on Tribesports; they are a free, easy and effective way to get fit and get strong. If you're getting tired of the same-old exercises then check out these 5 inverted body weight exercises which will freshen up your fitness routine by turning it on your head!

Upside Down Hanging Crunches
1) Upside down hanging crunches

This awesome exercise pits you against gravity whilst you crunch! Hang from some bars, hooking your legs to hold yourself steady. You should already have a relatively strong core when taking on this Challenge!

  • Check out the technique guide for this inverted body weight exercise

  • Make sure you add your upside down photos to the Challenge!

Hand Stand Push Up
2) Hand stand push up

The hand stand push up is a test of muscular endurance, strength and balance - it also looks really funny.

You can improve your core strength as well as your shoulder and arm strength - can you handle your full body weight?

    • Not sure where to start? Well, take on this progression plan to get yourself into shape for your first hand stand push up!
      Niralamba Sarvangasana 2 Unsupported Shoulder Stand

3) Unsupported shoulder stand

This is a yoga posture known as Niralamba Sarvangasana. This posture is for intermediate yoga practitioners and you should seek an instructor's advice before attempting it for the first time.

  • You will need strong back muscles, both lower and upper back

  • The upper back muscles will support your weight whilst your lower back must be strong enough to keep you well aligned and straight

  • This posture requires amazing flexibilty to get into it

  • Check out this progression guide of useful asanas to prepare you for the unsupported shoulder stand

4) Head stand crunches

The head stand crunch is a test of balance, abdominal strength and control. This is another exercise which can take some building up to, so make sure you are working on your core strength and maybe lay out some pillows to land on for your first attempt!

Check out Faebel F taking on the head stand crunch:

Faebel F head stand crunch

5) Butterfly position (Pole Dancing)

Butterfly position Pole dancing crunch liftPole dancing is an excellent way to build strength, flexibility and muscular endurance. This pose is an inverted pose which has 3 points of contact with the pole - there are many more poses which will have only one or two points of contact! 

  • You will need to be able to support your own body weight before attempting this postion

  • Going to a pole dancing class is the best way to learn how to do these postures safely

  • This is not just for the ladies - the strength required for pole dancing would challenge most men too!

So will you be turning your workouts upside down? See if you can progress up to inverted body weight exercises and ALWAYS share your photos!