Ring Isometric Hold Reverse Ab Rollout

Muscles worked

Setup

1. Adjust the rings to approximately knee height.
2. Sit on the floor facing away from the anchor point and grasp the rings with a neutral grip behind your back.
3. Extend your legs straight in front of you and lift your hips into a reverse plank position.
4. Ensure your arms are fully locked out and your body forms a straight line from head to heels.

How to do it

1. Slowly lean your torso backward while pushing the rings away from your body behind you.
2. Stop at the point of maximum tension where you can still maintain a flat back and neutral spine.
3. Hold this position for the target duration, taking short, forceful exhales to maintain intra-abdominal pressure.
4. Pull the rings back toward your hips with control to return to the starting reverse plank.

Form checklist

• Keep glutes and quads maximally contracted to prevent the hips from sagging.
• Maintain a 'hollow body' position by tucking your ribs toward your pelvis.
• Keep your elbows completely locked out; do not allow them to bend.
• Keep your shoulders depressed and away from your ears throughout the hold.

Pro tips

• Apply outward pressure on the rings as if trying to pull them apart to increase shoulder girdle stability.
• Focus on 'shortening' the distance between your sternum and belly button to maximize rectus abdominis recruitment.

Make it harder

• Lower the ring height closer to the floor to increase the horizontal leverage and difficulty.
• Perform the hold with your feet elevated on a bench or box to shift more weight onto the upper body and core.

Frequently asked

What muscles does the ring isometric hold reverse ab rollout work?

The ring isometric hold reverse ab rollout primarily targets the abs, deltoids, and obliques, and also works the erector spinae and serratus anterior as secondary muscles.

What equipment do you need for the ring isometric hold reverse ab rollout?

The ring isometric hold reverse ab rollout uses suspension trainer.

Is the ring isometric hold reverse ab rollout good for beginners?

The ring isometric hold reverse ab rollout is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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• Alternate Leg Lift Tap Arms CircleIntermediate · abs, deltoids, obliques, and pectorals
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