Ring Extended Plank

Exercise Name: Ring Extended Plank

Equipment: Gymnastic rings or suspension trainer

Positioning:

1. Setup: Adjust the gymnastic rings so that they are hanging about waist height when standing.

2. Starting Position: Position yourself facing the rings. Grab the rings with both hands, keeping your palms facing each other. Step back so that your body is leaning back slightly.

3. Body Alignment: Extend your legs behind you and walk your feet back until your body forms a straight line from your head to your heels. Your feet should be shoulder-width apart, and your toes should be pointed.

Movement:

1. Engaging Core: Tighten your core muscles to maintain a straight body line. Keep your hips tucked under slightly to avoid sagging in the lower back.

2. Plank Position: Hold onto the rings and keep your arms straight, slightly flexing your elbows to maintain control.

3. Inhale: As you engage your core, inhale deeply and hold the plank position for a set duration (start with 20-30 seconds for beginners).

4. Maintain Stability: Ensure your shoulders are directly above your wrists and keep your head in a neutral position, looking slightly forward.

5. Exhaling and Relaxing: Slowly exhale and relax your body after holding for the desired time.

Tips for Beginners:

• Start with shorter holds and gradually increase the duration as you become more comfortable.

• If the full position is too challenging, start by keeping your knees on the ground and gradually progress to the full plank.

• Focus on form over duration. Maintain a straight line from head to heels to avoid strain.

Safety: Ensure the rings are securely fastened and can support your weight. If you’re unsure about the stability, practice with a partner or trainer nearby.