Ring Reverse Isometric Ab Hold Roll-Out

Ring Isometric Hold Reverse Ab Rollout

Positioning

1. Setup the Rings: Adjust the rings so that they hang securely and are at about hip height.
2. Grip the Rings: Stand in front of the rings and grasp them with both hands. Your palms should face inward towards each other.
3. Initial Position: Jump up or step to a position where your feet are off the ground, supporting your body weight with your arms. Your body should be in a plank position, arms extended straight under your shoulders.

Movement Instructions

1. Engage Core: Tighten your core muscles to stabilize your body. Keep your back straight and hips in line with your shoulders.
2. Pull Back Towards the Rings: Slowly lean back, allowing your body to extend while keeping your elbows slightly bent. Your feet should remain off the ground.
3. Hold the Position: Once you've leaned back to a comfortable position without losing control, hold for a few seconds. Maintain tension in your core and arms.
4. Return to the Starting Position: Pull your body back to the initial plank position by engaging your core and using your arms to help bring your body forward.
5. Repeat: Perform 3-5 repetitions, focusing on maintaining stability and control throughout the movement.

Tips for Beginners

- Start with shorter holds and gradually increase the duration as you gain strength and stability.
- Ensure your shoulders are directly above your hands during the exercise to maintain proper alignment.
- If the rings are too challenging, perform the exercise with a more stable surface or perform a modified version on the floor.