10 Best Suspended Fallout Alternatives for Home & Gym

Ranked Suspended Fallout Alternatives

10 substitutes, ranked by how closely each one matches the Suspended 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. Play demonstration

   1. Suspended Abdominal Fallout

   44% match

   • Abs
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it works the abs rather than the abdominals.

   How to perform this exercise

   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.

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

   Why this matches

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

   2. Suspended Reverse Crunch

   42% match

   • Abs
   • Bodyweight
   • Beginner
   • Isolation

   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, not abdominals
   • Equipment: a suspension trainer, the same as the Suspended Fallout
   • Body position: hanging, not kneeling
3. Best match

   

   3. Crunch - Legs On Exercise Ball

   37% match

   • Abdominals
   • Stability-ball
   • Intermediate
   • Isolation

   It still works the abdominals, through a different movement.

   How to perform this exercise

   1. Lie flat on your back with your feet resting on an exercise ball and your knees bent at a 90 degree angle.
   2. Place your feet three to four inches apart and point your toes inward so they touch.
   3. Place your hands lightly on either side of your head keeping your elbows in. Tip: Don't lock your fingers behind your head.
   4. Push the small of your back down in the floor in order to better isolate your abdominal muscles. This will be your starting position.
   5. Begin to roll your shoulders off the floor and continue to push down as hard as you can with your lower back. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. Breathe out as you execute this portion of the movement. Squeeze your abdominals hard at the top of the contraction and hold for a second. Tip: Focus on a slow, controlled movement. Refrain from using momentum at any time.
   6. Slowly go back down to the starting position as you inhale.
   7. Repeat for the recommended amount of repetitions.

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

   Why this matches

   • Primary muscle: abdominals, the same as the Suspended Fallout
   • Equipment: bodyweight only, not a suspension trainer
   • Body position: lying on your back, not kneeling
4. 

   4. Bosu Ball Cable Crunch With Side Bends

   36% match

   • Abs
   • Cable
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Connect a standard handle to each arm of a cable machine, and position them in the most downward position.
   2. Grab a Bosu Ball and position it in front and center of the cable machine.
   3. Lie down on the Bosu Ball with the small of your back arched around the ball. Your rear end should be close to the floor without touching it.
   4. With both hands, reach back and grab the handle of each cable.
   5. With your feet positioned in a wide stance, extend your arms straight out in front of you and in between your knees. Your hands should be at knee level.
   6. Keep your arms straight and in-line with the upward angle of the cable. Elevate your torso in a crunching motion without dropping or bending your arms.
   7. Maintain the rigid position with your arms. Slowly descend back to the starting position with your back arched around the Bosu Ball and your abdominals elongated.
   8. Repeat the same series of movements to failure.
   9. Once you reach failure, keep your abs tight and raise your torso into plank position so your back is elevated off the Bosu Ball.
   10. Lower your arms down to your side; keep them straight. Start doing alternating side bends; reach for your heels! This finishing movement will focus on your obliques.

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

   Why this matches

   • Primary muscle: abs, not abdominals
   • Equipment: a cable, not a suspension trainer
   • Body position: kneeling, the same as the Suspended Fallout
5. 

   5. Side Jackknife

   35% match

   • Abdominals
   • Bodyweight
   • Intermediate
   • Isolation

   Pick this when you want to work the abdominals one side at a time.

   How to perform this exercise

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

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

   6. Standing Wheel Rollerout

   35% match

   • Abs
   • Other
   • Advanced
   • Compound

   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, not abdominals
   • Equipment: bodyweight only, not a suspension trainer
   • Body position: kneeling, the same as the Suspended Fallout
7. 

   7. Crunches

   35% match

   • Abdominals
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch.
   2. Now place your hands lightly on either side of your head keeping your elbows in. Tip: Don't lock your fingers behind your head.
   3. While pushing the small of your back down in the floor to better isolate your abdominal muscles, begin to roll your shoulders off the floor.
   4. Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. At the top of the movement, contract your abdominals hard and keep the contraction for a second. Tip: Focus on slow, controlled movement - don't cheat yourself by using momentum.
   5. After the one second contraction, begin to come down slowly again to the starting position as you inhale.
   6. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: abdominals, the same as the Suspended Fallout
   • Equipment: bodyweight only, not a suspension trainer
   • Body position: lying on your back, not kneeling
8. 

   8. Decline Oblique Crunch

   35% match

   • Abdominals
   • Bodyweight
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Secure your legs at the end of the decline bench and slowly lay down on the bench.
   2. Raise your upper body off the bench until your torso is about 35-45 degrees if measured from the floor.
   3. Put one hand beside your head and the other on your thigh. This will be your starting position.
   4. Raise your upper body slowly from the starting position while turning your torso to the left. Continue crunching up as you exhale until your right elbow touches your left knee. Hold this contracted position for a second. Tip: Focus on keeping your abs tight and keeping the movement slow and controlled.
   5. Lower your body back down slowly to the starting position as you inhale.
   6. After completing one set on the right for the recommended amount of repetitions, switch to your left side. Tip: Focus on really twisting your torso and feeling the contraction when you are in the up position.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: abdominals, the same as the Suspended Fallout
   • Equipment: bodyweight only, not a suspension trainer
   • Body position: lying on your back, not kneeling
   • Balance: easier to stay steady on than the Suspended Fallout
9. 

   9. Standing Rope Crunch

   33% match

   • Abdominals
   • Cable
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Attach a rope to a high pulley and select an appropriate weight.
   2. Stand with your back to the cable tower. Take the rope with both hands over your shoulders, holding it to your upper chest. This will be your starting position.
   3. Perform the movement by flexing the spine, crunching the weight down as far as you can.
   4. Hold the peak contraction for a moment before returning to the starting position.

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

   Why this matches

   • Primary muscle: abdominals, the same as the Suspended Fallout
   • Equipment: a cable, not a suspension trainer
   • Body position: standing, not kneeling
   • Balance: easier to stay steady on than the Suspended Fallout
10. Play demonstration

    10. Band Assisted Wheel Rollerout

    31% match

    • Abs
    • Band
    • Intermediate
    • Isolation

    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, not abdominals
    • Equipment: a band, not a suspension trainer
    • Body position: lying face down, not kneeling