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.
