The secret weapon for a killer abs workout program: Gymnast rings
For your next abs workout program, look no further than the rings. A gymnast’s body looks the way it does because of how they train. They’re constantly using their core to keep balanced. And that affects how the rest of their body works, too. Their secret weapon: The rings. (Here are 19 of the all-time best core exercises that will get you in incredible shape.)
Rings can seem like an intimidating piece of equipment but they’re a great training tool that challenges your core, stability, and overall work capacity to help improve fundamental movements. Plus, you look all kinds of amazing doing the rings. And once you break down the steps, the skills are totally achievable. You got this.
Here are five simple but challenging ring exercises to add to your workouts.
You should also check out this killer kettlebell workout for abs.
Inverted ring rows
3 sets, 10 to 12 reps
Want to impress the peeps at your CrossFit class with a pull-up (drumroll) without the bands? Inverted ring rows will help get you strong enough to progress to an unassisted pull-up. (By the way, this is exactly how long you need to hold a plank to flatten your belly.)
• Grasp the rings. Stand away from where the rings hang straight down, your feet should be hip-width apart. (The closer your feet are to the rings, the steeper the incline and the more challenging this exercise becomes.)
• Extend your arms out in front of you at shoulder-width apart.
• Stand tall and maintain a straight line from the top of your head to your feet throughout the row.
• Row your body by pulling the rings towards your chest. Complete the movement by extending your arms and returning to the starting position.
Has it always been your goal to get abs? Same for this woman—until she got her six-pack.
3 sets, 8 to 10 reps
While ring push-ups are a great beginner move (it is a great way to strengthen your way to military pushups), it’s also great for those with a bit more fitness. It targets the core and strengthens the stability in your shoulders. (Short on time? Here are some 60-second exercises that can still transform your body.)
• Stand in front of the rings, with your feet elevated on a box or bench.
• Holding on to the rings, position your body so that you are in a plank position. The rings and your hands should sit right underneath your shoulders.
• Bracing all your muscles, including your core (draw your belly button in), slowly lower your chest between the rings by drawing your elbows back along your ribs.
• Complete the movement by pushing into the rings to return to plank position with your arms extended.
When you strengthen your core, this is how it completely changes your body.