This series of workouts focus on one of the greatest benefits of gymnastic rings: core stability. However, what is the difference between core stability and core strength?
Core stability is the capacity to reduce, produce, and stabilize force through the trunk/torso area while maintaining a neutral lumbar spine (such as is used during Overhead Squats and Deadlifts). This is the primary purpose of your core and will keep you strong and injury-free in the long run. Exercises that focus on core stability (which work great with gymnastic rings) include Planks, Fallouts and Side Planks.
Core strength is the body’s capacity to flex, extend, bend and rotate the spine, using your core muscles as the primary movers. Focusing on core strength is the old-school way of training your core, using exercises like crunches, sit-ups, back hyperextensions and side bends, as well as rotational exercises like the Russian Twist.
So, if focusing on core strength is the old-fashioned way of doing things, does this mean you should never crunch again?
The answer is, of course not. But it does mean that crunches should not be your primary method of training your core muscles.
How to fit these workouts into your current program:
These may be the most versatile workouts included in this program collection.
PROGRAM NOTES
Utilizing gymnastic rings, this program focuses on the four core stability groups:
Because of the nature of gymnastic rings, most of the exercises featured in these programs are from the anterior core stability and hip flexion groups. There are a limited number of lateral core stability and rotational stability exercises available when using only gymnastic rings.
To balance this, each workout includes exercises from multiple core stability groups to create balance. (The bonus core stability workouts in the next section combine gymnastic rings and the cable machine to allow for additional lateral core stability and rotational stability exercises for the ultimate core combo.)
Perform 3–5 sets of the following:
Upper Body Rotations (8 reps per side)
Stand facing the anchor point with both hands on the handles.
Front Plank Alternating Fallouts (12 reps per side)
Assume Push-up position facing away from the anchor point with both hands on the handles.
Push-up Knee Tuck (15 reps)
Assume Push-up position facing away from the anchor point with feet in cradles and both hands on the floor.
Perform 3–5 sets of the following:
Kneeling Front Plank (30–60 seconds)
Kneeling away from anchor point with both hands on the handles.
Pallof Press (6 reps each side; hold each rep 3–5 seconds)
Stand laterally/perpendicular/sideways from the anchor point in a staggered stance with both hands on the handles.
Single Leg Drive/Bicycle Crunch (12 per leg)
Lay supine with both hands on the handles.
Perform 3–5 sets of the following:
Front Plank (30–60 seconds)
Assume Push-up position facing away from the anchor point with both hands on the handles.
Single Leg Raise (12 per leg)
Lay supine with both hands on the handles.
Side Plank (12 reps each side)
Face away from the anchor point with feet in the cradles and elbow on the floor.
Perform 3–5 sets of the following:
Overhead Pallof Press (6 reps each side; hold each rep 3–5 seconds)
Stand laterally/perpendicular/sideways from the anchor point in a staggered stance with both hands on the handles.
Front Plank Alternate Circle Fallouts (10 reps each side)
Assume Push-up position, facing away from the anchor point with both hands on the handles. Alternate circles with each arm as you do the Fallout exercise.
Single Leg Circle (10 reps each side)
Lay supine with both hands on the handles.
Perform 3–5 sets of the following:
Side Bends (6 reps each side; hold each rep 3–5 seconds)
Stand laterally/perpendicular/sideways from the anchor point in a staggered stance with both hands on the handles.
Front Plank Figure-8 Fallouts (8 reps each direction)
Assume Push-up position facing away from the anchor point with both hands on the handles. Make a figure-8 motion with both arms simultaneously as you do the Fallout exercise.
Janda Sit-up (10–15 reps)
Lay supine with both feet in the cradles. This movement is done by performing a traditional situp, emphasizing the push of your heels into the cradles to activate the hamstrings, which turns off the hips, and allows your core to do all the work.
Perform 3–5 sets of the following:
Upper Body Rotations (8 reps each side)
Stand facing the anchor point with both hands on the handles.
Front Plank (30–60 seconds)
Assume traditional Plank stance facing away from the anchor point with feet in cradle.
Double Leg Circle (15 reps)
Lay supine with both hands on the handles doing figure “8”s with your legs
Perform 3–5 sets of the following:
Pallof Press (6 reps each side; hold each rep 3–5 seconds)
Stand laterally/perpendicular/sideways from the anchor point in a staggered stance with both hands on the handles.
Front Plank Fallouts (15–20 reps)
Assume Push-up position facing away from the anchor point with both hands on the handles.
Side Plank with Rotation (8 reps each side)
Face away from the anchor point with feet in the cradles and elbow on the floor.
Perform 3–5 sets of the following:
Front Plank Single Arm Fallouts (8 reps each arm)
Assume Push-up position facing away from the anchor with one hand on the handle/ring. Start more upright and with feet wider than your traditional Plank.
Crunch (15–20 reps)
Begin supine with feet in cradles. Keep knees fixed at 90 degrees.
Double Leg Drive (15 reps)
Lay supine with both hands on the handles.
Perform 3–5 sets of the following:
Elbow Push-ups (8–12 reps)
Assume traditional Plank position facing away from anchor point with feet in the cradles and elbows on the floor.
Double Leg Circle (8 reps each direction)
Lay supine with both hands on the handles.
Side Plank Raise (15 reps each side)
Face away from the anchor point with feet in the cradles and elbow on the floor.
Perform 3–5 sets of the following:
Saws (15 reps)
Assume traditional Plank position facing away from anchor point with feet in the cradles and elbows on the floor.
Push-up Walkouts (6 reps)
Assume Push-up position, facing away from the anchor point with your feet in the cradles and hands on the floor. One rep is 3–4 hand steps out and back.
Double Crunch (20 reps)
Lay supine with both hands on the handles. This movement combines the Crunch with the Reverse Crunch.
Perform 3–5 sets of the following:
Kneeling Front Plank Fallouts (12 reps)
Perform kneeling, facing away from the anchor point with both hands on the handles.
X-Over Mountain Climber (10 reps each side)
Assume Push-up position facing away from the anchor point with feet in the cradles and both hands on the floor. Perform super slowly.
Double Leg Raise (15 reps)
Lay supine with both your hands on the handles.
Perform 3–5 sets of the following:
Inside Leg Side Plank (8–12 reps each side)
Face away from the anchor point with one foot in the cradles and elbow on the floor.
Double Crunch (20 reps)
Lay supine with both hands on the handles. This movement combines the Crunch with the Reverse Crunch.
Oblique Crunch (10 reps each side)
Assume Push-up position facing away from the anchor point with feet in the cradles and hands on the floor.
Perform 3–5 sets of the following:
Single Leg Side Plank (30 seconds each side)
Face away from the anchor point with one foot in the cradles and elbow on the floor.
Reverse Crunch (20 reps)
Lay supine with both hands on the handles.
Pike (10 reps)
Assume Push-up position facing away from the anchor point with feet in the cradles and hands on the floor.
Perform 3–5 sets of the following:
Inside Leg Side Plank Raise (10 reps each side)
Face away from the anchor point with one foot in the cradles and elbow on the floor.
Push-up Plank (30–60 seconds)
Assume Push-up position facing away from the anchor point with feet in the cradles and hands on the floor.
Side Bends (6 reps each side; hold each rep 3–5 seconds)
Stand laterally/perpendicular/sideways from the anchor point in a staggered stance with both hands on the handles.
Perform 3–5 sets of the following:
Single Leg Side Plank Raise (10 reps each side)
Face away from the anchor point with one foot in the cradles and elbow on the floor.
Mountain Climber (10 reps each side)
Assume Push-up position facing away from the anchor point with feet in the cradles and both hands on the floor. Perform very slowly.
Crunch (20 reps)
Begin supine with feet in cradles. Keep knees fixed at 90 degrees.