Ready to spice up your workout with gymnastic rings but feeling a little intimidated? Don’t worry, you don’t need to be an elite gymnast to get started.
Gymnastic rings are an awesome tool for beginners to build strength, balance, and stability. With just a few basic exercises, you can get a killer workout without the need for fancy machines.
They’re also super versatile—you can hang them 7 different ways: indoors, outdoors, or even in a parking garage (we see you, city dwellers). So, let’s explore some beginner-friendly gymnastic ring exercises to kickstart your fitness journey!
The 7 Best Beginner Gymnastic Ring Exercises
1. Ring Rows
If you’re looking for an easier alternative to pull-ups, ring rows are your best friend. They’re great for building upper body strength and help you work your way up to those tricky pull-ups. Plus, they’re easy to adjust for any fitness level.
How to do it:
- Set the rings to about waist height.
- Grab the rings, lean back with your body straight, and your arms fully extended.
- Pull yourself toward the rings until your chest touches them.
- Lower yourself back down in a controlled manner.
Pro Tip: The more upright you are, the easier it is. Want a challenge? Step your feet forward for a steeper angle.
2. Assisted Ring Dips
Dips are fantastic for strengthening your chest, triceps, and shoulders, but on rings, they can be tough. For beginners, assisted dips give you the support you need while still getting a solid workout.
How to do it:
- Set the rings to about waist height.
- Hold the rings and step into the dip position with your feet on the ground for support.
- Lower your body by bending your elbows, keeping your chest upright.
- Push yourself back up to the starting position.
Pro Tip: The more weight you leave on your feet, the easier it is. Gradually shift more weight onto your arms as you get stronger.
3. Ring Push-Ups
Elevate your push-up game (literally) by using rings! The instability of the rings challenges your core and stabilizer muscles, giving you a more well-rounded workout than regular push-ups.
How to do it:
- Set the rings low to the ground, just above floor level.
- Grab the rings and get into a push-up position, keeping your body in a straight line.
- Lower your chest toward the rings, keeping your elbows close to your body.
- Push back up to the starting position.
Pro Tip: If the rings feel too wobbly, widen your feet for extra stability. Also, feel free to drop to your knees if needed.
4. Ring Support Hold
This exercise is a fantastic way to build foundational strength and stability for future ring exercises. While it may look simple, holding yourself steady on the rings takes serious effort—especially for beginners.
How to do it:
- Set the rings to about waist height.
- Grab the rings and jump into the top of a dip position, locking your arms and keeping your body straight.
- Hold this position for as long as possible while keeping your core tight.
Pro Tip: Aim for short holds at first, around 5-10 seconds. Work your way up to longer holds as your balance and strength improve.
5. Ring Squats
Ring squats are a great beginner exercise to help you master your squat form while working your legs and glutes. The rings offer a little extra support, which is perfect for building confidence in your squats.
How to do it:
- Set the rings at chest height.
- Hold the rings lightly in front of you for balance.
- Squat down, keeping your chest up and your knees tracking over your toes.
- Push through your heels to stand back up.
Pro Tip: Use the rings for as much support as you need, but don’t lean too heavily on them. Try to rely on your legs as much as possible.
6. Ring Bicep Curls
Forget the dumbbells—ring bicep curls are an awesome way to build your arms using just your bodyweight. Plus, you can easily adjust the difficulty by changing your body angle.
How to do it:
- Set the rings to around chest height.
- Grab the rings with your palms facing up and lean back with your body straight.
- Curl your arms toward your face, keeping your elbows high.
- Lower yourself back down slowly.
Pro Tip: Stand more upright to make it easier, or lean further back for a tougher challenge.
7. Ring Plank
Ready to level up your core workout? The ring plank takes a standard plank and cranks it up a notch. The rings make it extra challenging, forcing your stabilizer muscles to kick into high gear.
How to do it:
- Set the rings low to the ground.
- Grab the rings and get into a plank position, with your arms straight and your body in a line from head to heels.
- Hold this position, keeping your core tight and your hips level.
Pro Tip: Start with short holds (about 15-20 seconds) and work your way up as you gain strength.
Final Thoughts
Getting started with gymnastic rings doesn’t have to be daunting. With these beginner-friendly exercises, you can start building strength, stability, and confidence in no time. The best part? Rings grow with you. As you improve, you can gradually increase the difficulty, so they’ll never collect dust in your home gym.
Give these moves a try, and you’ll soon discover why gymnastic rings are one of the most effective and versatile tools for any workout routine.
