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.

1. Best match

   Play demonstration

   1. 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
2. Play demonstration

   2. 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
3. Play demonstration

   3. Frog Crunch

   76% 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. 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
4. Play demonstration

   4. Russian Twist

   76% match

   • Abs
   • Bodyweight
   • 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. Sit on the ground with your knees bent and feet flat on the floor.
   2. Lean back slightly while keeping your back straight and your core engaged.
   3. Hold your hands together in front of your chest or hold a weight if desired.
   4. Lift your feet off the ground, balancing on your sit bones.
   5. Twist your torso to the right, bringing your hands or weight towards the right side of your body.
   6. Pause for a moment, then twist your torso to the left, bringing your hands or weight towards the left side of your body.
   7. 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

   • 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
   • Balance: harder to stay steady on than the Band Seated Twist
5. Play demonstration

   5. Knee Touch 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 shoulder blades off the ground and reach your right hand towards your left knee.
   4. Return to the starting position and repeat, this time reaching your left hand towards your right knee.
   5. Continue alternating sides 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
6. Play demonstration

   6. Lying Elbow To Knee

   74% 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. Place your hands behind your head with your elbows pointing outwards.
   3. Engage your abs and lift your upper body off the ground, bringing your right elbow towards your left knee.
   4. At the same time, extend your right leg straight out and lift it off the ground.
   5. Pause for a moment, then return to the starting position.
   6. Repeat the movement, this time bringing your left elbow towards your right knee and extending your left leg.
   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: lying on your back, not seated
7. Play demonstration

   7. Leg Pull In Flat Bench

   74% match

   • Abs
   • Bodyweight
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Sit on a flat bench with your legs extended straight out in front of you.
   2. Place your hands on the bench beside your hips for support.
   3. Engage your abs and lift your legs off the ground, bringing your knees towards your chest.
   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.

   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
8. Play demonstration

   8. 3/4 Sit-up

   73% 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 Band Seated Twist
   • Equipment: bodyweight only, not a band
   • Body position: lying on your back, not seated
9. Play demonstration

   9. Flexion Leg Sit Up (Bent Knee)

   73% 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. At the same time, lift your legs off the ground, bending your knees and bringing them towards your chest.
   5. Pause for a moment at the top, then slowly lower your upper body and legs back down to the starting position.
   6. 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. Play demonstration

    10. Flexion Leg Sit Up (Straight Arm)

    73% match

    • Abs
    • Bodyweight
    • Intermediate
    • Isolation

    How to perform this exercise

    1. Lie flat on your back with your legs extended and arms straight above your head.
    2. Engaging your abs, lift your upper body off the ground while simultaneously lifting your legs towards your chest.
    3. Reach your hands towards your toes as you lift your upper body and legs.
    4. Pause for a moment at the top, then slowly lower your upper body and 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.

    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