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Abdominals

Suspended Fallout

Suspended Fallout (Start)Suspended Fallout (End)
LevelIntermediateEquipmentOtherMechanicIsolationForcePull

A suspension-trainer core exercise where you lean forward on straps and extend your arms to challenge the abdominals.

Strength
Primary musclesAbdominals
Secondary musclesChestLower BackShoulders

Energy burned

≈ 25 kcalFor 3 × 8–12, rest 90s · ≈ 4.3 kcal/min

Estimate range 19–31 kcal (±25 %)

Muscle mass worked12 %
Effort during a set7.3 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Adjust the straps to about mid-shin to waist height and face away from the anchor.
  2. 2Hold the handles, step forward until the straps are taut, and lean into them with your body straight.

How to perform

  1. 1Brace your abs and glutes to keep your body in a straight line.
  2. 2Extend your arms overhead as you lean forward and lower your torso.
  3. 3Pause when your arms are in front of you without letting your back sag.
  4. 4Pull your arms down and back to return to start.

Alternatives

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Stretches for Abdominals

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