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.
3 sets, 10 to 12 reps
You know the ab roller? This is kind of like that in that it makes your body unstable to really target your stomach muscles. This abdominal muscle-focused ring exercise increases your shoulder stability as you hold yourself up with the rings. (Here’s what you should be eating before your workout.)
• Begin kneeling, with your arms straight and the rings in front of your thighs.
• Engage your core (pull your belly button in) and lower your shoulder blades. (what are the hips doing?)
• Extend your arms forward, as you lean into the rings. Go as far as you can or until your body is straight and you are no longer bending at the hips.
• Return to your start position. Take your time, though, as you’ll need to be in control when you bring your arms back to your legs.
Would you ever try CoolSculpting to tone up? We have. Find out about our results.
3 sets, 8 to 10 reps per leg
A pistol squat is essentially a one-legged squat. Impressive: Yes. Easy when you use the rings: Not really. Something about how to use the rings. (Don’t miss these squat upgrades that will burn even more calories.)
• Begin with feet shoulder-width apart.
• Extend one leg out, lifting it off the ground.
• Using the rings to help keep you up, lower your body into a squat position (as if you’re sitting into a chair).
• Return to the start position by driving through the bottom heel back to lift your body back up to standing.
Scientists discovered that this is the most effective move for abs.