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Exercise 0805 · REF X3TCNEU

Suspended Abdominal Fallout exercise animation

Suspended Abdominal Fallout

Category
Waist
Equipment
Body Weight
Target
Abs

Using suspension straps for an ab fallout lets the body extend further than a stable ab wheel rollout would allow, since the straps swing rather than staying fixed, adding an extra layer of instability to control. It's a demanding core exercise that punishes lower back overextension quickly if the core isn't strong enough to control the range. Keep the ribs pulled down and avoid arching as the arms extend overhead.

How to Do the Suspended Abdominal Fallout

  1. Attach a suspension trainer to a high anchor point and adjust the straps to waist height.
  2. Stand facing away from the anchor point and hold the handles with your arms extended in front of you.
  3. Lean forward at the waist, keeping your body straight and your core engaged.
  4. Lower your body as far as you can while maintaining control and tension in your abs.
  5. Pause for a moment at the bottom, then slowly raise your body back up to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Suspended Abdominal Fallout primarily targets the Abs, with Obliques as the primary synergist muscle group, along with the Hip Flexors.

More Waist Exercises

3/4 Sit-Up 3/4 Sit-Up Body Weight · Abs 45° Side Bend 45° Side Bend Body Weight · Abs Air Bike Air Bike Body Weight · Abs Alternate Heel Touchers Alternate Heel Touchers Body Weight · Abs Arm Slingers Hanging Bent Knee Legs Arm Slingers Hanging Bent Knee Legs Body Weight · Abs Arm Slingers Hanging Straight Legs Arm Slingers Hanging Straight Legs Body Weight · Abs

More Abs Exercises

Arms Overhead Full Sit-Up (male) Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Hanging Knee Raise With Throw Down Assisted Hanging Knee Raise With Throw Down Assisted · Abs Assisted Lying Leg Raise With Lateral Throw Down Assisted Lying Leg Raise With Lateral Throw Down Assisted · Abs Assisted Lying Leg Raise With Throw Down Assisted Lying Leg Raise With Throw Down Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs

Equipment Alternatives

Don't have body weight? These target the same abs with different equipment.

Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band Alternating V-Up Band · Abs Barbell Press Sit-Up Barbell Press Sit-Up Barbell · Abs

FAQ

What muscles does the Suspended Abdominal Fallout work?
The Suspended Abdominal Fallout primarily targets the abs, with the obliques and hip flexors assisting.
What equipment do I need for the Suspended Abdominal Fallout?
The Suspended Abdominal Fallout is done with no equipment — just body weight.
What's a good alternative to the Suspended Abdominal Fallout?
If you don't have access to the space or setup it needs, the Assisted Hanging Knee Raise targets the same abs using assisted instead.