10 Best Band Seated Twist Alternatives for Home, Gym and Rehab

Ranked Band Seated Twist Alternatives

10 substitutes, ranked by how closely each one matches the Band Seated Twist 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

   Play demonstration

   1. Band Standing Twisting Crunch

   90% match

   • Abs
   • Band
   • Beginner
   • Isolation

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

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and place the band around your upper back, crossing it in front of your chest.
   2. Hold the ends of the band with your hands, keeping your elbows bent and close to your sides.
   3. Engage your abs and twist your torso to one side, bringing your elbow towards the opposite knee.
   4. Pause for a moment, then return to the starting position.
   5. Repeat on the other side.
   6. 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 Band Seated Twist
   • Equipment: a band, the same as the Band Seated Twist
   • Body position: standing, not seated
   • Balance: harder to stay steady on than the Band Seated Twist
2. Play demonstration

   2. Band Standing Crunch

   85% match

   • Abs
   • Band
   • Beginner
   • Isolation

   How to perform this exercise

   1. Attach the band to a sturdy anchor point at waist height.
   2. Stand facing away from the anchor point with your feet shoulder-width apart.
   3. Hold the band with both hands and bring it up to your chest, keeping your elbows bent and close to your body.
   4. Engage your abs and slowly crunch forward, bringing your chest towards your knees.
   5. Pause for a moment at the top of the crunch, then slowly 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 Band Seated Twist
   • Equipment: a band, the same as the Band Seated Twist
   • Body position: standing, not seated
   • Balance: harder to stay steady on than the Band Seated Twist
3. Play demonstration

   Progression

   3. Band Bicycle Crunch

   84% match

   • Abs
   • Band
   • Intermediate
   • Isolation

   Pick this when you want a harder version that works the abs one side at a time.

   How to perform this exercise

   1. Lie flat on your back with your hands behind your head and your knees bent.
   2. Lift your feet off the ground and bring your right knee towards your chest while simultaneously twisting your torso to bring your left elbow towards your right knee.
   3. Straighten your right leg while bringing your left knee towards your chest and twisting your torso to bring your right elbow towards your left knee.
   4. Continue alternating the twisting motion, as if you are pedaling a bicycle, while keeping your core engaged throughout the movement.
   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 Seated Twist
   • Equipment: a band, the same as the Band Seated Twist
   • Body position: lying on your back, not seated
4. 

   4. Seated Barbell Twist

   81% match

   • Abs
   • Barbell
   • Intermediate
   • Isolation

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

   How to perform this exercise

   1. Start out by sitting at the end of a flat bench with a barbell placed on top of your thighs. Your feet should be shoulder width apart from each other.
   2. Grip the bar with your palms facing down and make sure your hands are wider than shoulder width apart from each other. Begin to lift the barbell up over your head until your arms are fully extended.
   3. Now lower the barbell behind your head until it is resting along the base of your neck. This is the starting position.
   4. While keeping your feet and head stationary, move your waist from side to side so that your oblique muscles feel the contraction. Only move from side to side as far as your waist will allow you to go. Stretching or moving too far can cause an injury to occur. Tip: Use a slow and controlled motion.
   5. Remember to breathe out while twisting your body to the side and in when moving back to the starting position.
   6. Repeat for the recommended amount of repetitions.

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

   Why this matches

   • Movement: anti-rotation twist, the same as the Band Seated Twist
   • Primary muscle: abs, the same as the Band Seated Twist
   • Equipment: free weights, not a band
   • Body position: seated, the same as the Band Seated Twist
5. 

   5. Ab Crunch Machine

   80% match

   • Abs
   • Machine
   • Beginner
   • Isolation

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

   How to perform this exercise

   1. Select a light resistance and sit down on the ab machine placing your feet under the pads provided and grabbing the top handles. Your arms should be bent at a 90 degree angle as you rest the triceps on the pads provided. This will be your starting position.
   2. At the same time, begin to lift the legs up as you crunch your upper torso. Breathe out as you perform this movement. Tip: Be sure to use a slow and controlled motion. Concentrate on using your abs to move the weight while relaxing your legs and feet.
   3. After a second pause, slowly return to the starting position as you breathe in.
   4. Repeat the movement for the prescribed amount of repetitions.

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

   Why this matches

   • Primary muscle: abs, the same as the Band Seated Twist
   • Equipment: a machine, not a band
   • Body position: seated, the same as the Band Seated Twist
6. Play demonstration

   6. Seated Side Crunch (Wall)

   79% match

   • Abs
   • Bodyweight
   • Beginner
   • Isolation

   Pick this when you want an easier version that works the abs one side at a time.

   How to perform this exercise

   1. Sit on the floor with your back against a wall and your legs extended in front of you.
   2. Bend your knees and place your feet flat on the floor, hip-width apart.
   3. Place your hands behind your head with your elbows pointing outwards.
   4. Engage your abs and lean to one side, bringing your elbow towards your hip.
   5. Pause for a moment, then return to the starting position.
   6. Repeat on the other side.
   7. Continue alternating sides for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: abs, the same as the Band Seated Twist
   • Equipment: bodyweight only, not a band
   • Body position: seated, the same as the Band Seated Twist
7. Play demonstration

   7. Spine Twist

   79% match

   • Abs
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on the ground with your legs extended in front of you.
   2. Bend your knees and place your feet flat on the ground, hip-width apart.
   3. Place your hands behind your head with your elbows pointing outwards.
   4. Engage your abs and slowly twist your torso to the right, bringing your right elbow towards your left knee.
   5. Pause for a moment at the end of the twist, then slowly return to the starting position.
   6. Repeat the twist to the left side, bringing your left elbow towards your right knee.
   7. Continue alternating sides for the desired number of repetitions.

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

   Why this matches

   • Movement: anti-rotation twist, the same as the Band Seated Twist
   • Primary muscle: abs, the same as the Band Seated Twist
   • Equipment: bodyweight only, not a band
   • Body position: seated, the same as the Band Seated Twist
8. Play demonstration

   Progression

   8. Band Kneeling Twisting Crunch

   78% match

   • Abs
   • Band
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Attach the band to a sturdy anchor point at waist height.
   2. Kneel down facing away from the anchor point and hold the band with both hands, keeping your elbows bent and close to your sides.
   3. Engage your abs and slowly twist your torso to one side, bringing your hands towards your opposite hip.
   4. Pause for a moment, then slowly return to the starting position.
   5. Repeat on the other side.
   6. Continue alternating sides 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 Seated Twist
   • Equipment: a band, the same as the Band Seated Twist
   • Body position: kneeling, not seated
   • Balance: harder to stay steady on than the Band Seated Twist
9. Play demonstration

   9. Frog Crunch

   76% 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, 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 Band Seated Twist
   • Equipment: bodyweight only, not a band
   • Body position: lying on your back, not seated
10. 

    10. Plate Twist

    76% match

    • Abs
    • Other
    • Intermediate
    • Isolation

    How to perform this exercise

    1. Lie down on the floor or an exercise mat with your legs fully extended and your upper body upright. Grab the plate by its sides with both hands out in front of your abdominals with your arms slightly bent.
    2. Slowly cross your legs near your ankles and lift them up off the ground. Your knees should also be bent slightly. Note: Move your upper body back slightly to help keep you balanced turning this exercise. This is the starting position.
    3. Move the plate to the left side and touch the floor with it. Breathe out as you perform that movement.
    4. Come back to the starting position as you breathe in and then repeat the movement but this time to the right side of the body. Tip: Use a slow controlled movement at all times. Jerking motions can injure the back.
    5. Repeat for the recommended amount of repetitions.

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

    Why this matches

    • Movement: anti-rotation twist, the same as the Band Seated Twist
    • Primary muscle: abs, the same as the Band Seated Twist
    • Balance: harder to stay steady on than the Band Seated Twist