1. Adjust the gymnastic rings or suspension trainer so they hang at a height where you can grasp them while lying down on your back.
2. Lie down on the floor between the rings and grasp them firmly with each hand.
3. Place your hands by your sides slightly behind your shoulders, arms straight, with the rings just off the ground.
4. Lift your feet off the ground by bending your knees and hips, bringing your heels towards your buttocks.
5. Keeping your arms extended and core engaged, initiate the movement by driving your knees towards your chest as you perform a reverse crunch movement.
6. Contract your abdominal muscles at the top of the movement, bringing your knees as close to your chest as possible without swinging uncontrollably.
7. Slowly lower your legs back to the starting position while still keeping your feet off the ground.
8. Repeat the movement for the desired number of reps and sets, ensuring controlled motion at all times to engage your core muscles effectively.
Remember to maintain steady breathing and controlled movement throughout the exercise, exhaling as you crunch and inhaling as you return to the starting position.
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