Suspended ab fall-out

The suspended ab fall-out is a dynamic abdominal exercise utilizing a suspension strap system or gymnastic rings. It is similar in form to an ab roller, but can more easily be scaled to be more or less difficult. It targets the muscles of the rectus abdominis or "six-pack" muscles, as well as the deep core muscles. It can be trained for low reps for strength or higher reps for muscle definition.

Benefits

  1. Intense training of multiple core muscles
  2. Difficulty level can easily be changed by raising or lowering the straps
  3. Also works muscles of the lats (latissimus dorsi) and shoulders
9.3
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Suspended ab fall-out Images

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Suspended ab fall-out Instructions

Suspended ab fall-out muscle diagram
  1. Adjust the straps so the handles are at an appropriate height, below waist level.
  2. Begin standing and grasping the handles. Lean into the straps, moving to an incline push-up position. This will be your starting position.
  3. Keeping your arms straight, lean further into the suspension straps, bringing your body closer to the ground, allowing your shoulders to extend, raising your arms up and over your head.
  4. Maintain a neutral spine and keep the rest of your body straight, your shoulders being the only joints allowed to move.
  5. Pause during the peak contraction, and then return to the starting position.

Alternative Exercises for Suspended ab fall-out

Bench barbell roll-out thumbnail image Bench barbell roll-out thumbnail image

Bench barbell roll-out

Muscle Targeted: Abdominals
Equipment Type: Barbell
8.3
Average