1. Setup and Positioning:
- Adjust the rings to a height where they can swing freely but are low enough to allow you to hang with your feet on the ground.
- Place the rings shoulder-width apart.
- Stand facing away from the rings and grab the handles with an overhand grip (palms facing each other).
- Step backward until your body is at an angle, and your arms are extended straight under your shoulders.
2. Starting Position:
- Walk your feet back until your body is in a straight line from head to heels, creating tension in your core.
- Your feet should be hip-width apart, and your toes should point directly downward.
- Keep your shoulders relaxed and your chest slightly forward.
- Engage your core muscles to maintain a straight line and prevent sagging at the hips.
3. Execution:
- Hold the position, ensuring your elbows are straight and the rings are stable.
- Keep your body rigid as if you are a plank of wood.
- Maintain this position for a duration that is comfortable, typically starting with 20-30 seconds.
- Focus on breathing steadily throughout the exercise.
4. Ending the Exercise:
- To finish, slowly walk your feet back in and return to a standing position.
- Release your grip on the rings and step away safely.
5. Tips for Beginners:
- Start with shorter holds and gradually increase the duration as you build strength and stability.
- If you feel discomfort in your wrists or shoulders, check your grip and alignment.
- Consider practicing with a trainer or experienced individual to ensure proper form.
6. Muscle Focus:
- This exercise primarily targets the core muscles, shoulders, and stabilizers in the body.
