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Muscles Worked: Core, especially the rectus abdominis; Proper Form: Lie on your back, extend arms overhead, lift your shoulders and legs off the floor, and hold a 'hollow' position.

Muscles Worked: Triceps, shoulders, core; Proper Form: Hold yourself up on rings with arms fully extended and rings turned out, keeping your body vertical.

Muscles Worked: Posterior deltoids, latissimus dorsi, core; Proper Form: Hang from a pull-up bar or rings, then lower body to a horizontal position with face down.

Muscles Worked: Rectus abdominis, hip flexors; Proper Form: Sit with legs lifted and extended so body forms a V shape. Keep your back straight and arms extended.

Muscles Worked: Triceps, pectorals, deltoids; Proper Form: Perform a dip movement on gymnastics rings, keeping the rings close to your body and elbows pointing back.

Muscles Worked: Latissimus dorsi, core, biceps; Proper Form: Hang from pull-up bar with straight arms and raise body to a horizontal position.

Muscles Worked: Shoulders, core, hip flexors; Proper Form: From a standing or straddle position, lean forward and press up into a handstand with straight arms.

Muscles Worked: Erector spinae, glutes, hamstrings; Proper Form: Lie on your stomach, lift your arms and legs, and arch your back, maintaining a smooth curve.

Muscles Worked: Obliques, core, hip flexors; Proper Form: Hang from a bar and raise your legs to a horizontal position, then twist your hips to move your legs side-to-side like wiper blades.

Muscles Worked: Latissimus dorsi, biceps, triceps, forearms; Proper Form: Swing forward, pull up and transition to a dip position on the bar or rings.

Muscles Worked: Anterior deltoids, core, lats; Proper Form: Balance with arms straight, body lifted and legs straddled apart parallel to the floor.

Muscles Worked: Latissimus dorsi, biceps, forearms; Proper Form: Hang from gymnastics rings and pull up until your chin clears the rings with a controlled motion.

Muscles Worked: Shoulders, core, upper back; Proper Form: From a regular hang, tuck your knees and rotate backwards to hang upside-down with your body fully extended.

Muscles Worked: Anterior deltoids, pectorals, upper and lower back; Proper Form: Keep body straight and parallel to the ground with arms locked and palms on the floor.

Muscles Worked: Obliques, deltoids, latissimus dorsi; Proper Form: Hold a vertical pole with the top and bottom hand, then lift body sideways to form a horizontal line.

Muscles Worked: Core, shoulders, lats; Proper Form: From a hanging position, pike your body and drag your legs up the bar, keeping them straight.

Muscles Worked: Core, hip flexors, triceps; Proper Form: Sit and lift your body with arms straight, keeping legs horizontal to the ground.

Muscles Worked: Pectorals, deltoids, biceps, core; Proper Form: In rings support position, lower into an iron cross while turning the rings out and execute a half turn of the body.

Muscles Worked: Shoulders, core, lats, triceps; Proper Form: Execute a muscle-up on the rings without kipping, keeping your body in a straight line throughout the movement.

Muscles Worked: Core, shoulders, triceps; Proper Form: Progress from an L-sit, lifting and extending your hips forward until your legs are vertical.

Muscles Worked: Pectorals, deltoids, biceps; Proper Form: Hang on the rings with arms fully extended in a horizontal position, keeping your body straight.

Muscles Worked: Forearms, biceps, shoulders, core; Proper Form: Climb a rope using your hands and, optionally, your feet for support, employing a strong grip and controlled movements.

Muscles Worked: Deltoids, trapezius, core; Proper Form: Balance on hands with a straight body alignment, arms locked, and fingers spread for balance.

Muscles Worked: Deltoids, triceps; Proper Form: From a handstand position, lower your body by bending your arms until your head almost touches the floor, then push back up.