Core · TRX
Ring Abdominal Fallout
How to do the ring abdominal fallout, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- TRX
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Face away from the TRX anchor with the handles in your hands and arms extended in front of your chest, body leaning forward in a plank line. Brace your core and let your arms travel out overhead as your body falls forward, then pull back to the start using your abs. Stay rigid from head to heels the whole time.
- 1Deep tension through the abs as you fall out
- 2Your core pulling you back to the start
- 3A rigid plank line from shoulders to heels
Common mistakes
- Letting your lower back arch or hips sag
- Pulling back with your arms instead of your abs
- Going so far out that you lose the brace
Muscles worked
The ring abdominal fallout mainly works the lower abs and upper abs, with the lats, forearms, obliques, glutes, and front delts assisting.
- Lower AbsPrimary
- Upper AbsPrimary
- LatsSupport
- ForearmsSupport
- ObliquesSupport
- GlutesSupport
- Front DeltsSupport
- TricepsMinor
- Mid ChestMinor
- Lower BackMinor
- Lower TrapsMinor
- Hip FlexorsMinor
Kovo programs the ring abdominal fallout for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.