10 Best Band Push Sit-up Alternatives for Home and Gym

Ranked Band Push Sit-up Alternatives

10 substitutes, ranked by how closely each one matches the Band Push 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   

   1. Weighted Sit-ups - With Bands

   91% match

   • Abs
   • Other
   • Intermediate
   • Isolation

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

   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 Band Push Sit-up
   • Equipment: a band, the same as the Band Push Sit-up
   • Body position: lying on your back, the same as the Band Push Sit-up
2. Play demonstration

   Progression

   2. Band Jack Knife Sit-up

   91% match

   • Abs
   • Band
   • Advanced
   • 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 legs straight and your arms extended overhead, holding the band.
   2. Engage your abs and lift your legs and upper body simultaneously, bringing your hands towards your feet.
   3. Pause for a moment at the top, then slowly lower your legs and upper body 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 Band Push Sit-up
   • Equipment: a band, the same as the Band Push Sit-up
   • Body position: lying on your back, the same as the Band Push Sit-up
3. Play demonstration

   3. Band Lying Straight Leg Raise

   88% match

   • Abs
   • Band
   • Intermediate
   • Isolation

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

   How to perform this exercise

   1. Lie flat on your back with your legs straight and your feet together.
   2. Place the band around the arches of your feet and hold the ends of the band with your hands.
   3. Engaging your abs, lift both legs off the ground until they are perpendicular to the floor.
   4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
   5. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: abs, the same as the Band Push Sit-up
   • Equipment: a band, the same as the Band Push Sit-up
   • Body position: lying on your back, the same as the Band Push Sit-up
4. Play demonstration

   4. Sit-up With Arms On Chest

   85% match

   • Abs
   • Bodyweight
   • Beginner
   • 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. Cross your arms over your chest.
   3. Engaging your abs, lift your upper body off the ground 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 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: abs, the same as the Band Push Sit-up
   • Equipment: bodyweight only, not a band
   • Body position: lying on your back, the same as the Band Push Sit-up
5. Play demonstration

   5. Weighted Overhead Crunch (On Stability Ball)

   85% match

   • Abs
   • Stability-ball
   • Intermediate
   • Isolation

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

   How to perform this exercise

   1. Sit on a stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
   2. Hold a weight plate or dumbbell with both hands and extend your arms overhead.
   3. Engage your abs and slowly curl your torso forward, bringing your chest towards your knees.
   4. Pause for a moment at the top, then slowly lower your torso back 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 Band Push Sit-up
   • Body position: lying on your back, the same as the Band Push Sit-up
   • Balance: harder to stay steady on than the Band Push Sit-up
6. Play demonstration

   6. Arms Overhead Full Sit-up

   85% match

   • Abs
   • Bodyweight
   • Intermediate
   • Isolation

   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 overhead, keeping them straight.
   3. Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is upright.
   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 Band Push Sit-up
   • Equipment: bodyweight only, not a band
   • Body position: lying on your back, the same as the Band Push Sit-up
7. 

   7. Frog Sit-ups

   85% match

   • Abs
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie with your back flat on the floor (or exercise mat) and your legs extended in front of you.
   2. Now bend at the knees and place your outer thighs by the floor (or mat) as you make the soles of your feet touch each other.
   3. Now try pushing both soles and bringing them up as near you as possible while you keep the outer thighs on the floor (or at least almost touching it). Tip: In this position your legs should create a diamond shape.
   4. Now, cross your arms in front of you by touching the opposite shoulders. This will be your starting position.
   5. As you exhale flatten your lower back to the floor while curling the torso upwards. Tip: This will be like performing the first 1/4 movement of a sit up. Hold at the top position for a second.
   6. As you inhale, slowly lower back to the starting position.
   7. 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: abs, the same as the Band Push Sit-up
   • Equipment: bodyweight only, not a band
   • Body position: lying on your back, the same as the Band Push Sit-up
8. 

   8. Sit-up

   84% match

   • Abs
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.
   2. Place your hands behind your head and lock them together by clasping your fingers. This is the starting position.
   3. Elevate your upper body so that it creates an imaginary V-shape with your thighs. Breathe out when performing this part of the exercise.
   4. Once you feel the contraction for a second, lower your upper body back down to the starting position while inhaling.
   5. 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: abs, the same as the Band Push Sit-up
   • Equipment: bodyweight only, not a band
   • Body position: lying on your back, the same as the Band Push Sit-up
9. Play demonstration

   9. Band V-up

   84% match

   • Abs
   • Band
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie flat on your back with your legs straight and your arms extended overhead, holding the band.
   2. Engaging your abs, lift your legs and upper body off the ground simultaneously, reaching your hands towards your toes.
   3. Pause for a moment at the top, then slowly lower your legs and upper body back down to the starting position.
   4. 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 Band Push Sit-up
   • Equipment: a band, the same as the Band Push Sit-up
   • Body position: lying on your back, the same as the Band Push Sit-up
10. 

    10. Flat Bench Leg Pull-in

    82% match

    • Abs
    • Bodyweight
    • Beginner
    • Isolation

    How to perform this exercise

    1. Lie on an exercise mat or a flat bench with your legs off the end.
    2. Place your hands either under your glutes with your palms down or by the sides holding on to the bench (or with palms down by the side on an exercise mat). Also extend your legs straight out. This will be your starting position.
    3. Bend your knees and pull your upper thighs into your midsection as you breathe out. Continue this movement until your knees are near your chest. Hold the contracted position for a second.
    4. As you breathe in, slowly return to the starting position.
    5. 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: abs, the same as the Band Push Sit-up
    • Equipment: bodyweight only, not a band
    • Body position: lying on your back, the same as the Band Push Sit-up