Ring Rollout
Description
This exercise involves starting in a plank position with a ring or wheel under your hands, then rolling the ring forward while keeping your core engaged and your body in a straight line. You then roll the ring back towards your starting position. This exercise targets the core muscles and helps to improve stability and strength.
Muscle Group
Equipment Required
Ring Rollout Instructions
- Start in a plank position with your forearms on the ground and your elbows directly under your shoulders.
- Place a small ring or towel under your toes.
- Engage your core and glutes to keep your body in a straight line from head to heels.
- Slowly roll the ring forward by extending your arms and reaching your body forward.
- Pause for a moment at the end of the movement, then use your core and arms to roll the ring back to the starting position.
- Repeat for the desired number of reps.
Ring Rollout Form & Visual
Ring Rollout Benefits
- Strengthens core muscles
- Improves balance and stability
- Stretches inner thighs and groin muscles
- Increases flexibility in hips and lower back
- Can help alleviate lower back pain
Ring Rollout Muscles Worked
- Abdominal muscles (rectus abdominis, transverse abdominis)
- Oblique muscles (internal and external)
- Shoulder muscles (deltoids, rotator cuff muscles)
- Chest muscles (pectoralis major and minor)
- Triceps brachii
Ring Rollout Variations & Alternatives
- Ring push-up
- Ring dip
- Ring row
- Ring muscle-up
- Ring handstand push-up
