Set-up: Grasp two gymnastic rings at approximately shoulder width and press into them to achieve full extension. This is the start position.
Movement: Begin by hanging from the rings and bracing through your core. Now raise your legs straight out in front of you so they are parallel to the floor, contracting your abdominals and surrounding muscles while minimizing flexion in your lumbar spine. Hold your legs in this position for the duration of the exercise. Now, keeping your shoulder blades and core stable, descend until your upper arms are nearly parallel to the floor with your elbows pointing behind you. Reverse the movement under control, taking care not to flare your elbows out to your sides.