Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Press into a ring support position with arms fully locked out and shoulders actively depressed. Brace your core and maintain a hollow body position with legs slightly in front of you to eliminate body sway. Raise your straight legs in front of your body until they reach parallel to the floor. Pause at the top for 1-2 seconds to maximize core engagement before descending. Lower your legs back to the starting position under full control without dropping suddenly. Repeat each repetition with steady control, keeping the rings stable throughout the set.
Fully extend your knees to maximize core and hip flexor activation. Move slowly and with total control, avoiding any momentum or swinging. Keep your shoulders pressed down and scapula active to maintain ring stability. Inhale before lifting your legs, and exhale as you raise them to parallel. Hold at the top position to increase time under tension and build L-sit strength. Combine support hold variations with hanging variations to develop complete core stability. Progress gradually by increasing reps and static hold duration as your strength improves.
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