10 Best Band Standing Crunch Alternatives for Limited Equipment

Ranked Band Standing Crunch Alternatives

10 substitutes, ranked by how closely each one matches the Band Standing Crunch 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. Plate Twist

   80% match

   • Abs
   • Other
   • Intermediate
   • Isolation

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

   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

   • Primary muscle: abs, the same as the Band Standing Crunch
2. Play demonstration

   Progression

   2. Band Standing Twisting Crunch

   95% match

   • Abs
   • Band
   • Beginner
   • Isolation

   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 Standing Crunch
   • Equipment: a band, the same as the Band Standing Crunch
   • Body position: standing, the same as the Band Standing Crunch
3. Play demonstration

   Progression

   3. Band Seated Twist

   85% match

   • Abs
   • Band
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Sit on the ground with your legs extended in front of you and your back straight.
   2. Wrap the band around your waist and hold the ends with both hands.
   3. Engage your abs and slowly twist your torso to one side, keeping your back straight and your feet on the ground.
   4. Pause for a moment at the end of the twist, then slowly return to the starting position.
   5. Repeat the twist to 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 Standing Crunch
   • Equipment: a band, the same as the Band Standing Crunch
   • Body position: seated, not standing
   • Balance: easier to stay steady on than the Band Standing Crunch
4. Play demonstration

   Progression

   4. Band Jack Knife Sit-up

   81% match

   • Abs
   • Band
   • Advanced
   • Isolation

   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 Standing Crunch
   • Equipment: a band, the same as the Band Standing Crunch
   • Body position: lying on your back, not standing
5. Play demonstration

   5. Frog Crunch

   79% 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 Standing Crunch
   • Equipment: bodyweight only, not a band
   • Body position: lying on your back, not standing
6. Play demonstration

   Progression

   6. Band Bicycle Crunch

   79% 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 Standing Crunch
   • Equipment: a band, the same as the Band Standing Crunch
   • Body position: lying on your back, not standing
7. Play demonstration

   7. Knee Touch Crunch

   79% 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 Standing Crunch
   • Equipment: bodyweight only, not a band
   • Body position: lying on your back, not standing
8. 

   8. Weighted Sit-ups - With Bands

   77% 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 Band Standing Crunch
   • Equipment: a band, the same as the Band Standing Crunch
   • Body position: lying on your back, not standing
9. Play demonstration

   9. Cable Twist

   76% match

   • Abs
   • Cable
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, facing the cable machine.
   2. Hold the cable handle with both hands in front of your chest, keeping your arms slightly bent.
   3. Engage your core and twist your torso to the right, pulling the cable across your body.
   4. Pause for a moment at the end of the movement, feeling the contraction in your abs and obliques.
   5. Slowly return to the starting position, resisting the cable's pull.
   6. Repeat the movement to the left 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 Band Standing Crunch
   • Equipment: a cable, not a band
   • Body position: standing, the same as the Band Standing Crunch
10. Play demonstration

    10. 3/4 Sit-up

    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, 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 Standing Crunch
    • Equipment: bodyweight only, not a band
    • Body position: lying on your back, not standing