Abs, Hipflexors

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

Gymnastic Rings

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

Gymnastic Rings

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

Similar exercises to Toes To Rings

Abs, Latissimus, Hipflexors

Toes To Bar

Toes to Bar is a dynamic exercise performed on a pull-up bar where the legs are swung upward from a hanging position until the toes touch the bar. In German, this exercise is also called "Anristen." It can also be performed on gymnastic rings, which offers advantages, such as allowing the toes to move further past the line of the pull-up bar, which can be helpful for transitioning into a Skin the Cat.

Similar to the hanging leg raise, this exercise specifically targets the lower abdominal muscles. Additionally, it engages the hip flexors and improves grip strength.

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