10 Best Suspended Abdominal Fallout Alternatives for Limited-Equipment

Ranked Suspended Abdominal Fallout Alternatives

10 substitutes, ranked by how closely each one matches the Suspended Abdominal Fallout on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Standing Wheel Rollerout

   89% match

   • Abs
   • Other
   • Advanced
   • Compound

   Pick this when you want a harder version that still works the abs.

   How to perform this exercise

   1. Start by standing tall with your feet shoulder-width apart and the wheel roller in front of you.
   2. Bend at your waist and slowly roll the wheel forward, keeping your back straight and your core engaged.
   3. Continue rolling forward until you feel a stretch in your abs and your body is extended as far as possible.
   4. Pause for a moment, then slowly roll the wheel back towards your body, returning to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: abs, the same as the Suspended Abdominal Fallout
   • Equipment: bodyweight only, not a suspension trainer
   • Body position: kneeling, the same as the Suspended Abdominal Fallout
2. Play demonstration

   2. Wheel Rollerout

   85% match

   • Abs
   • Other
   • Advanced
   • Compound

   How to perform this exercise

   1. Kneel on the floor and place the wheel roller in front of you.
   2. Place your hands on the handles of the wheel roller and extend your arms straight out in front of you.
   3. Engage your core muscles and slowly roll the wheel forward, keeping your back straight and your abs tight.
   4. Continue rolling forward until your body is fully extended and your arms are overhead.
   5. Pause for a moment, then slowly roll the wheel back towards your knees, maintaining control and keeping your abs engaged.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: abs, the same as the Suspended Abdominal Fallout
   • Equipment: bodyweight only, not a suspension trainer
   • Body position: kneeling, the same as the Suspended Abdominal Fallout
3. 

   3. Ab Roller

   85% match

   • Abs
   • Other
   • Advanced
   • Compound

   How to perform this exercise

   1. Hold the Ab Roller with both hands and kneel on the floor.
   2. Now place the ab roller on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position.
   3. Slowly roll the ab roller straight forward, stretching your body into a straight position. Tip: Go down as far as you can without touching the floor with your body. Breathe in during this portion of the movement.
   4. After a pause at the stretched position, start pulling yourself back to the starting position as you breathe out. Tip: Go slowly and keep your abs tight at all times.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: abs, the same as the Suspended Abdominal Fallout
   • Equipment: bodyweight only, not a suspension trainer
   • Body position: kneeling, the same as the Suspended Abdominal Fallout
4. Play demonstration

   4. Suspended Reverse Crunch

   76% match

   • Abs
   • Bodyweight
   • Beginner
   • Isolation

   Pick this when you want an easier version that still works the abs.

   How to perform this exercise

   1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
   2. Engage your core and lift your knees up towards your chest, curling your pelvis towards your ribcage.
   3. Pause for a moment at the top, then slowly lower your knees back down to the starting position.
   4. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: abs, the same as the Suspended Abdominal Fallout
   • Equipment: a suspension trainer, the same as the Suspended Abdominal Fallout
   • Body position: hanging, not kneeling
   • Balance: easier to stay steady on than the Suspended Abdominal Fallout
5. Play demonstration

   5. Band Assisted Wheel Rollerout

   76% match

   • Abs
   • Band
   • Intermediate
   • Isolation

   A good swap when you have a band to work with, and it still works the abs.

   How to perform this exercise

   1. Kneel on the floor and hold the handles of the band with both hands, palms facing down.
   2. Place the band on the ground in front of you and position your hands shoulder-width apart.
   3. Engage your core and slowly roll the wheel forward, extending your body as far as you can while maintaining control.
   4. Pause for a moment at the furthest point, then slowly roll the wheel back towards your knees to return to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: abs, the same as the Suspended Abdominal Fallout
   • Equipment: a band, not a suspension trainer
   • Body position: lying face down, not kneeling
6. Play demonstration

   6. Barbell Rollerout

   75% match

   • Abs
   • Barbell
   • Advanced
   • Compound

   A good swap when you have a barbell to work with, and it still works the abs.

   How to perform this exercise

   1. Kneel on the floor and hold a barbell with both hands, shoulder-width apart.
   2. Roll the barbell forward, extending your arms and keeping your core engaged.
   3. Continue rolling forward until your body is fully extended and your arms are overhead.
   4. Pause for a moment, then slowly roll the barbell back towards your knees, maintaining control.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: abs, the same as the Suspended Abdominal Fallout
   • Equipment: free weights, not a suspension trainer
   • Body position: kneeling, the same as the Suspended Abdominal Fallout
   • Balance: easier to stay steady on than the Suspended Abdominal Fallout
7. Play demonstration

   7. Barbell Rollerout From Bench

   75% match

   • Abs
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start by kneeling on the floor with a barbell placed on a bench in front of you.
   2. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
   3. Keeping your core engaged and your back straight, slowly roll the barbell forward, extending your arms in front of you.
   4. Continue rolling the barbell forward until your body is fully extended and your arms are overhead.
   5. Pause for a moment at the fully extended position, then slowly roll the barbell back towards your body, returning to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: abs, the same as the Suspended Abdominal Fallout
   • Equipment: free weights, not a suspension trainer
   • Body position: kneeling, the same as the Suspended Abdominal Fallout
   • Balance: easier to stay steady on than the Suspended Abdominal Fallout
8. 

   8. Exercise Ball Pull-in

   75% match

   • Abs
   • Stability-ball
   • Intermediate
   • Compound

   How to perform this exercise

   1. Place an exercise ball nearby and lay on the floor in front of it with your hands on the floor shoulder width apart in a push-up position.
   2. Now place your lower shins on top of an exercise ball. Tip: At this point your legs should be fully extended with the shins on top of the ball and the upper body should be in a push-up type of position being supported by your two extended arms in front of you. This will be your starting position.
   3. While keeping your back completely straight and the upper body stationary, pull your knees in towards your chest as you exhale, allowing the ball to roll forward under your ankles. Squeeze your abs and hold that position for a second.
   4. Now slowly straighten your legs, rolling the ball back to the starting position as you inhale.
   5. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: abs, the same as the Suspended Abdominal Fallout
   • Equipment: bodyweight only, not a suspension trainer
   • Body position: lying face down, not kneeling
   • Balance: easier to stay steady on than the Suspended Abdominal Fallout
9. Play demonstration

   9. Kettlebell Double Windmill

   75% match

   • Abs
   • Kettlebell
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a kettlebell in your right hand.
   2. Extend your right arm overhead, keeping your eyes on the kettlebell.
   3. Rotate your left foot 45 degrees to the left and your right foot 90 degrees to the right.
   4. Bend at the waist to the left, keeping your right arm extended overhead.
   5. Lower the kettlebell towards the ground, reaching towards your left foot.
   6. Pause for a moment, then engage your core and push through your right foot to return to the starting position.
   7. Repeat for the desired number of repetitions, then switch sides.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: abs, the same as the Suspended Abdominal Fallout
   • Equipment: free weights, not a suspension trainer
   • Body position: standing, not kneeling
10. 

    10. Barbell Rollout From Bench

    74% match

    • Abs
    • Barbell
    • Advanced
    • Compound

    How to perform this exercise

    1. Place a loaded barbell on the ground, near the end of a bench. Kneel with both legs on the bench, and take a medium to narrow grip on the barbell. This will be your starting position.
    2. To begin, extend through the hips to slowly roll the bar forward. As you roll out, flex the shoulder to roll the bar above your head. Ensure that your arms remain extended throughout the movement.
    3. When the bar has been moved as far forward as possible, return to the starting position.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches

    • Primary muscle: abs, the same as the Suspended Abdominal Fallout
    • Equipment: free weights, not a suspension trainer
    • Body position: kneeling, the same as the Suspended Abdominal Fallout
    • Balance: easier to stay steady on than the Suspended Abdominal Fallout