1. Secure the gymnastic rings or suspension trainer at a high anchor point above the ground. Make sure the straps are stable and can support your body weight.
2. Start in a kneeling position on the floor, with your feet off the ground, if possible. Grab the rings with both hands, positioned directly under the anchor point.
3. Brace your core and keep your body in a straight line from shoulders to knees. Your arms should be fully extended in front of you.
4. Slowly push your hips backward while allowing your arms to travel forwards above your head. Your body should move as one unit, with your abdomen and back remaining straight throughout the movement.
5. Move back until you feel a full stretch in your abdominal muscles and you've reached a point where you can maintain control and form.
6. Pause briefly at the furthest point of the rollout.
7. Contract your abdominal muscles firmly to reverse the movement, pulling your hips forward and bringing your hands back under your shoulders to return to the starting position.
8. Perform the desired number of repetitions while maintaining strict form and control.
Note: This exercise is advanced and requires strong core muscles to be performed correctly and safely. If you're new to this exercise, start slowly and progressively increase the range of motion as your strength improves. Always prioritize form over the number or speed of repetitions.
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