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Ring Rollout

Ring Rollout

The Ring Rollout is a challenging and effective exercise that targets your core muscles, specifically the abdominals and the deep stabilizer muscles of the spine. This exercise requires the use of gymnastic rings, which adds an element of instability that further engages your muscles for a more intense workout. To perform the Ring Rollout, you start by securing the rings at a height where you can comfortably grip them while kneeling on the floor. Begin by positioning yourself on your knees, with your hands gripping the rings and your arms fully extended. Your body should form a straight line from your knees to your shoulders. From this starting position, you gradually roll the rings forward by extending your arms forward and lowering your torso toward the floor. The key is to maintain a tight core and controlled movement throughout the exercise to prevent any excessive stress on your lower back. Once you have extended as far as you can while maintaining proper form, use your core muscles to pull yourself back to the starting position. The Ring Rollout not only strengthens your abs but also engages your hip flexors, lower back, and shoulders. It promotes stability and balance due to the constant need to control the movement of the rings. Add this challenging exercise to your routine, and you'll notice improvements in your core strength, posture, and overall stability. Remember to focus on maintaining proper form and gradually progress the difficulty by increasing the range of motion as you gain strength. Keep challenging yourself, and enjoy the benefits of this fantastic exercise!


  • Start by attaching suspension rings to a stable anchor point overhead.
  • Hold onto the rings with a firm grip, palms facing down.
  • Assume a plank position with your body straight and aligned from head to toe.
  • Engage your core muscles and maintain a tight midsection throughout the exercise.
  • Slowly lower your body by extending your arms forward, maintaining control and stability.
  • Continue to lower yourself until your arms are fully extended and your torso is as close to the ground as possible.
  • Pause briefly at the bottom position and then reverse the movement by retracting your arms to return to the starting position.
  • Maintain a slow and controlled movement throughout the exercise to maximize muscle engagement.
  • Perform the desired number of repetitions and gradually increase the difficulty by extending the range of motion.

Tips & Tricks

  • Engage your core and keep it tight throughout the movement to maintain stability.
  • Start with a shorter range of motion and gradually increase it as you get stronger and more comfortable with the exercise.
  • Maintain a slow and controlled movement, focusing on quality rather than quantity of repetitions.
  • Keep your shoulders stable and avoid shrugging or rounding them forward during the exercise.
  • Ensure your wrists are in a neutral position to avoid placing excessive strain on them.
  • Breathe deeply and exhale as you roll the rings out, inhale as you return to the starting position.
  • If you find the exercise too challenging, you can modify it by performing the movement on your knees instead of toes.
  • Squeeze your glutes and keep your legs engaged to help stabilize your lower body throughout the movement.
  • Don't forget to warm up before performing the ring rollout to prepare your muscles and joints for the exercise.
  • Listen to your body and take breaks when needed. It's important to prioritize safety and avoid overexertion.

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