Toes To Rings with gym rings
Toes to rings effectively train the entire core, especially the abdominal muscles and hip flexors. Compared to the classic version on the bar, rings provide a slightly modified option. This exercise can be considered an advanced version of knee raises on the rings. If you want to target your abs, perform the exercise without momentum—unless you’re training for a CrossFit competition. A helpful side effect of this exercise: the L-sit will become easier.
Necessary equipment
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Toes To Rings with gym rings - the correct execution
- Start in a hang position
- Pull the shoulder blades back down
- Lift the feet to the rings
- Keep arms and legs as straight as possible
The exercise Toes To Rings is intended to be used as a hypertrophy exercise.
Which muscles are trained by Toes To Rings?
Primary trained muscles for Toes To Rings
Abs - The rectus abdominis, also known as the "abs," runs vertically along the front of the abdomen. It is responsible for bending the torso forward, such as during sit-ups, and lifting the pelvis. This muscle stabilizes the torso, supports the spine, and helps maintain good posture.
Hipflexors - The hip flexors, including the iliacus and psoas major muscles, allow you to bend your leg and torso forward.
Secondary trained muscles for Toes To Rings
Forearm - The forearm muscles are divided into flexors and extensors. The flexors bend your wrist, while the extensors straighten it.
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Alternative variants of Toes To Rings with gym rings:
Straddle Toes To Rings with gym rings
The straddle toes to rings is an advanced variation of toes to rings and additionally requires good hip mobility. This exercise demands significantly more strength, especially in the back and latissimus, as the hips are raised to a horizontal position compared to the classic toes to rings.
Necessary equipment
Straddle Toes To Rings with gym rings - the correct execution
- Start in a hang position
- Pull the shoulder blades back down
- Lift the feet to the rings
- Spread your legs and touch your arms with your thighs
- Keep arms and legs as straight as possible
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