Animated GIF · Available via API
gif_boxFull Maltese
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fitness_center Equipment
Body WeightCategory
strength
Mechanic
compound
Cal/min
4.3
Force
push
Full Maltese is a beginner single-joint isolation pushing exercise targeting the Abs in the Waist region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Shoulders and Chest.
list_alt Step-by-Step Instructions
Grip a set of gymnastic rings and pull yourself up into a support hold with your arms fully extended.
Slowly lean your body forward and down, rotating your shoulders and turning your palms to face behind you as you press the rings low against your hips.
Extend your legs straight out behind you and lift them until your entire body is horizontal and parallel to the floor.
Brace your abs, glutes, and shoulders hard to hold your body perfectly flat and motionless in this fully extended position.
Hold for the desired duration, keeping your arms straight and the rings pressed close to your body throughout.
Slowly pull yourself back up to the support hold to finish the repetition.
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