10 Best Assisted Sit-up Alternatives for No-Machine Training

Ranked Assisted Sit-up Alternatives

10 substitutes, ranked by how closely each one matches the Assisted Sit-up 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. Assisted Lying Leg Raise With Lateral Throw Down

   85% match

   • Abs
   • Machine
   • Beginner
   • Isolation

   It uses the same equipment and still works the abs.

   How to perform this exercise

   1. Lie flat on your back with your legs extended and your arms by your sides.
   2. Place your hands under your glutes for support.
   3. Engage your abs and lift your legs off the ground, keeping them straight.
   4. While keeping your legs together, lower them to one side until they are a few inches above the ground.
   5. Pause for a moment, then lift your legs back to the starting position.
   6. Repeat the movement to the other side.
   7. Continue alternating sides 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 Assisted Sit-up
   • Equipment: a machine, the same as the Assisted Sit-up
   • Body position: lying on your back, the same as the Assisted Sit-up
2. Play demonstration

   2. Assisted Lying Leg Raise With Throw Down

   85% match

   • Abs
   • Machine
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie flat on your back with your legs extended and your arms by your sides.
   2. Place your hands under your glutes for support.
   3. Engage your core and lift your legs off the ground, keeping them straight.
   4. Raise your legs until they are perpendicular to the ground.
   5. Lower your legs back down to the starting position.
   6. Simultaneously, throw your legs down towards the ground, keeping them straight.
   7. Raise your legs back up to the starting position.
   8. 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 Assisted Sit-up
   • Equipment: a machine, the same as the Assisted Sit-up
   • Body position: lying on your back, the same as the Assisted Sit-up
3. Play demonstration

   3. Weighted Crunch

   84% match

   • Abs
   • Weighted
   • Intermediate
   • Isolation

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

   How to perform this exercise

   1. Lie flat on your back with your knees bent and feet flat on the ground.
   2. Hold a weight plate or dumbbell on your chest.
   3. Engage your abs and lift your upper body off the ground, curling forward until your shoulder blades are off the ground.
   4. Pause for a moment at the top, then slowly lower your upper body back down 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 Assisted Sit-up
   • Equipment: free weights, not a machine
   • Body position: lying on your back, the same as the Assisted Sit-up
4. 

   4. Weighted Crunches

   84% match

   • Abs
   • Medicine-ball
   • Beginner
   • Isolation

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

   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.
   2. Hold a weight to your chest, or you may hold it extended above your torso. This will be your starting position.
   3. Now, exhale and slowly begin to roll your shoulders off the floor. Your shoulders should come up off the floor about 4 inches while your lower back remains on the floor.
   4. At the top of the movement, flex your abdominals and hold for a brief pause.
   5. Then inhale and slowly lower yourself back down to the starting position.

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

   Why this matches

   • Primary muscle: abs, the same as the Assisted Sit-up
   • Equipment: free weights, not a machine
   • Body position: lying on your back, the same as the Assisted Sit-up
5. 

   5. Weighted Sit-ups - With Bands

   84% match

   • Abs
   • Other
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Start out by strapping the bands around the base of the decline bench. Place the handles towards the inside of the decline bench so that when lying down, you can reach for both of them.
   2. Position your legs through the decline machine until they are secured. Now reach for the exercise bands with both hands. Use a pronated (palms forward) grip to grasp the handles. Position them near your collar bone and rotate your wrist to a neutral grip (palms facing the torso). Note: Your arms should remain stationary throughout the exercise. This is the starting position.
   3. Move your torso upward until your upper body is perpendicular to the floor while exhaling. Hold the contraction for a second and lower your upper body back down to the starting position while inhaling.
   4. Repeat for the recommended amount of repetitions.

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

   Why this matches

   • Primary muscle: abs, the same as the Assisted Sit-up
   • Equipment: a band, not a machine
   • Body position: lying on your back, the same as the Assisted Sit-up
6. Play demonstration

   6. Lever Seated Crunch

   82% match

   • Abs
   • Lever
   • Beginner
   • Isolation

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

   How to perform this exercise

   1. Sit on the leverage machine with your back against the pad and your feet flat on the floor.
   2. Grasp the handles or place your hands on the side pads for support.
   3. Engage your abs and slowly lean back, allowing the pad to move with you.
   4. Once your upper body is at a 45-degree angle, contract your abs and crunch forward, bringing your chest towards your knees.
   5. Pause for a moment at the top, then slowly release and return to the starting position.
   6. 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 Assisted Sit-up
   • Equipment: a machine, the same as the Assisted Sit-up
   • Body position: seated, not lying on your back
7. Play demonstration

   7. Crunch (Hands Overhead)

   82% match

   • Abs
   • Bodyweight
   • Intermediate
   • Isolation

   Use this when you have nothing to train with, because it works the abs with bodyweight alone.

   How to perform this exercise

   1. Lie flat on your back with your knees bent and feet flat on the ground.
   2. Extend your arms straight above your head.
   3. Engaging your abs, lift your upper body off the ground, curling forward towards your knees.
   4. Pause for a moment at the top, then slowly lower your upper body back down 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 Assisted Sit-up
   • Equipment: bodyweight only, not a machine
   • Body position: lying on your back, the same as the Assisted Sit-up
8. Play demonstration

   8. Crunch Floor

   82% match

   • Abs
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie flat on your back with your knees bent and feet flat on the ground.
   2. Place your hands behind your head with your elbows pointing outwards.
   3. Engage your abs and lift your shoulders off the ground, curling forward towards your knees.
   4. Pause for a moment at the top, then slowly lower your shoulders back down to the starting position.
   5. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: abs, the same as the Assisted Sit-up
   • Equipment: bodyweight only, not a machine
   • Body position: lying on your back, the same as the Assisted Sit-up
9. Play demonstration

   9. Prisoner Half Sit-up

   81% match

   • Abs
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie flat on your back with your knees bent and feet flat on the ground.
   2. Place your hands behind your head with your elbows pointing outwards.
   3. Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
   4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
   5. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: abs, the same as the Assisted Sit-up
   • Equipment: bodyweight only, not a machine
   • Body position: lying on your back, the same as the Assisted Sit-up
10. Play demonstration

    10. Decline Crunch

    81% match

    • Abs
    • Bodyweight
    • Intermediate
    • Isolation

    How to perform this exercise

    1. Lie on a decline bench with your feet secured and your knees bent at a 90-degree angle.
    2. Place your hands behind your head or across your chest.
    3. Engage your abs and lift your upper body towards your knees, curling your torso.
    4. Pause for a moment at the top, then slowly lower your upper body back down 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 Assisted Sit-up
    • Equipment: bodyweight only, not a machine
    • Body position: lying on your back, the same as the Assisted Sit-up