10 Best Front Plank With Twist Alternatives for Core Stability

Ranked Front Plank With Twist Alternatives

10 substitutes, ranked by how closely each one matches the Front Plank With 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. Shoulder Tap

   99% match

   • Abs
   • Bodyweight
   • Intermediate
   • Compound

   It uses the same equipment and still works the abs.

   How to perform this exercise

   1. Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
   2. Engage your core and lift your right hand off the ground, reaching across to tap your left shoulder.
   3. Place your right hand back on the ground and repeat with your left hand tapping your right shoulder.
   4. Continue alternating shoulder taps while keeping your hips and torso stable.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Movement: an anti-extension hold, close to the Front Plank With Twist
   • Primary muscle: abs, the same as the Front Plank With Twist
   • Equipment: bodyweight only, the same as the Front Plank With Twist
   • Body position: lying face down, the same as the Front Plank With Twist
2. 

   Progression

   2. Spider Crawl

   98% match

   • Abs
   • Bodyweight
   • Advanced
   • Compound

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

   How to perform this exercise

   1. Begin in a prone position on the floor. Support your weight on your hands and toes, with your feet together and your body straight. Your arms should be bent to 90 degrees. This will be your starting position.
   2. Initiate the movement by raising one foot off of the ground. Externally rotate the leg and bring the knee toward your elbow, as far forward as possible.
   3. Return this leg to the starting position and repeat on the opposite side.

   Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

   Why this matches

   • Movement: an anti-extension hold, close to the Front Plank With Twist
   • Primary muscle: abs, the same as the Front Plank With Twist
   • Equipment: bodyweight only, the same as the Front Plank With Twist
   • Body position: lying face down, the same as the Front Plank With Twist
3. Play demonstration

   3. Side Bridge

   93% match

   • Abs
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie on your side with your legs extended and stacked on top of each other.
   2. Place your forearm on the ground directly below your shoulder, with your elbow bent at a 90-degree angle.
   3. Engage your core and lift your hips off the ground, creating a straight line from your head to your feet.
   4. Hold this position for the desired amount of time.
   5. Lower your hips back down to the starting position.
   6. Repeat on the other side.

   Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

   Why this matches

   • Movement: a lateral hold, close to the Front Plank With Twist
   • Primary muscle: abs, the same as the Front Plank With Twist
   • Equipment: bodyweight only, the same as the Front Plank With Twist
4. Play demonstration

   4. Kneeling Plank Tap Shoulder

   86% match

   • Abs
   • Bodyweight
   • Intermediate
   • Compound

   The same equipment, done kneeling instead.

   How to perform this exercise

   1. Start in a kneeling position with your hands on the ground, shoulder-width apart.
   2. Extend your legs behind you, resting on your toes, and lift your body into a plank position.
   3. Keeping your core engaged and your hips stable, lift one hand off the ground and tap the opposite shoulder.
   4. Return the hand to the ground and repeat with the other hand.
   5. Continue alternating sides for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Movement: an anti-extension hold, close to the Front Plank With Twist
   • Primary muscle: abs, the same as the Front Plank With Twist
   • Equipment: bodyweight only, the same as the Front Plank With Twist
   • Body position: kneeling, not lying face down
5. Play demonstration

   Progression

   5. V-sit On Floor

   79% match

   • Abs
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Sit on the floor with your legs extended in front of you.
   2. Lean back slightly and lift your legs off the ground, keeping them straight.
   3. Simultaneously, lift your upper body off the ground and reach your arms towards your legs.
   4. Hold this position for a few seconds, 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 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: anti-rotation hold, the same as the Front Plank With Twist
   • Primary muscle: abs, the same as the Front Plank With Twist
   • Equipment: bodyweight only, the same as the Front Plank With Twist
   • Body position: seated, not lying face down
6. Play demonstration

   6. Power Point Plank

   78% match

   • Abs
   • Bodyweight
   • Intermediate
   • Isolation

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

   How to perform this exercise

   1. Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to toe.
   2. Engage your core and squeeze your glutes to maintain a stable position.
   3. Lower your body down onto your forearms, one arm at a time, maintaining a straight line from head to toe.
   4. Hold this position for the desired amount of time, keeping your core and glutes engaged.
   5. To return to the starting position, push through your forearms and lift your body back up into a high plank position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

   Why this matches

   • Movement: an anti-extension hold, close to the Front Plank With Twist
   • Primary muscle: abs, the same as the Front Plank With Twist
   • Equipment: bodyweight only, the same as the Front Plank With Twist
   • Body position: lying face down, the same as the Front Plank With Twist
7. Play demonstration

   7. Bodyweight Incline Side Plank

   77% match

   • Abs
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start by lying on your side with your legs extended and stacked on top of each other.
   2. Place your forearm on the ground directly below your shoulder, with your elbow bent at a 90-degree angle.
   3. Engage your core and lift your hips off the ground, creating a straight line from your head to your feet.
   4. Hold this position for the desired amount of time.
   5. Lower your hips back down to the ground and repeat on the other side.

   Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

   Why this matches

   • Movement: a lateral hold, close to the Front Plank With Twist
   • Primary muscle: abs, the same as the Front Plank With Twist
   • Equipment: bodyweight only, the same as the Front Plank With Twist
8. Play demonstration

   8. Pelvic Tilt

   74% 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 by your sides.
   3. Engage your abs and tilt your pelvis upward, pressing your lower back into the ground.
   4. Hold this position for a few seconds, focusing on contracting your abs.
   5. Release the tilt and return 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 Front Plank With Twist
   • Equipment: bodyweight only, the same as the Front Plank With Twist
   • Body position: lying on your back, not lying face down
9. Play demonstration

   Progression

   9. Flag

   72% match

   • Abs
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Start by gripping a vertical pole with both hands, palms facing each other, and arms fully extended.
   2. Engage your core and lift your legs off the ground, keeping them straight.
   3. Using your core and upper body strength, raise your legs until they are parallel to the ground.
   4. Hold this position for as long as you can, maintaining a straight body line.
   5. Slowly lower your legs back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

   Why this matches

   • Movement: anti-rotation hold, the same as the Front Plank With Twist
   • Primary muscle: abs, the same as the Front Plank With Twist
   • Equipment: bodyweight only, the same as the Front Plank With Twist
   • Body position: hanging, not lying face down
   • Balance: harder to stay steady on than the Front Plank With Twist
10. Play demonstration

    10. Dead Bug

    72% match

    • Abs
    • Bodyweight
    • Beginner
    • Isolation

    How to perform this exercise

    1. Lie flat on your back with your arms extended towards the ceiling.
    2. Bend your knees and lift your legs off the ground, creating a 90-degree angle at your hips and knees.
    3. Engage your core and lower back to press your lower back into the ground.
    4. Slowly lower your right arm and left leg towards the ground, keeping them straight and hovering just above the floor.
    5. Pause for a moment, then return to the starting position.
    6. Repeat the movement with your left arm and right 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 Front Plank With Twist
    • Equipment: bodyweight only, the same as the Front Plank With Twist
    • Body position: lying on your back, not lying face down