Ring Ab Rollout

A challenging core exercise performed on gymnastic rings where you rollout from a kneeling position, intensely engaging the abdominal muscles and anterior core.

Instructions

1. Begin in a kneeling position with hands gripping the rings at shoulder width, with rings adjusted to approximately mid-shin height.
2. From a strong plank position with knees on the ground, allow the rings to roll forward while maintaining a rigid neutral spine.
3. Roll forward as far as you can control while keeping your core braced and hips level.
4. Pause at the deepest position where you maintain spinal integrity without sagging your hips.
5. Drive through your hands and engage your core to pull the rings back to the starting position.
6. Repeat for the desired number of repetitions.

Tips

• This is an advanced exercise; regress to Ab Wheel rollouts if needed
• Keep your core maximally braced throughout the entire movement
• Move deliberately and avoid momentum; control both the extension and return
• If you cannot complete full rollouts, limit your range of motion initially
• Your hips should remain level with your shoulders throughout
• The rings add instability, increasing core demand compared to wheel rollouts
• Perform 2-3 times per week rather than daily
• Include this as a core strength movement, not a high-rep exercise