How to perform Bodyweight Kneeling Ring Ab Rollout with proper form

Starting Position

1. Rings: Set the rings low, so you can hold them with straight arms while kneeling.
2. Knees: Kneel on a pad with your knees under your hips.
3. Body: Tuck your pelvis, pull your ribs down and squeeze your glutes so your body forms a straight line from knees to head.

Movement

1. Rollout Phase:

   • Lean forward from the knees and let the rings move forward and overhead.
   • Keep your arms straight and your hips extended.

2. Return Phase:

   • Pull the rings back toward your hips with your abs until you are upright on your knees.

Key Points

• Do not bend at the hips. The line from knees to head stays straight.
• Stop the rollout before your lower back starts to sag.
• Move on to the standing Ring Ab Rollout once 3 sets of 12 feel controlled.