10 Best Prisoner Half Sit-up Alternatives for Home Workouts

Ranked Prisoner Half Sit-up Alternatives

10 substitutes, ranked by how closely each one matches the Prisoner Half 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

   Play demonstration

   1. Crunch Floor

   99% match

   • Abs
   • Bodyweight
   • Beginner
   • Isolation

   It uses the same equipment and still works the abs.

   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 shoulders off the ground, curling forward towards your knees.
   4. Pause for a moment at the top, then slowly lower your shoulders 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 Prisoner Half Sit-up
   • Equipment: bodyweight only, the same as the Prisoner Half Sit-up
   • Body position: lying on your back, the same as the Prisoner Half Sit-up
2. Play demonstration

   Progression

   2. Crunch (Hands Overhead)

   99% match

   • Abs
   • Bodyweight
   • Intermediate
   • 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 knees bent and feet flat on the ground.
   2. Extend your arms straight above your head.
   3. Engaging your abs, lift your upper body off the ground, curling forward 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 10 to 15 reps.

   Why this matches

   • Primary muscle: abs, the same as the Prisoner Half Sit-up
   • Equipment: bodyweight only, the same as the Prisoner Half Sit-up
   • Body position: lying on your back, the same as the Prisoner Half Sit-up
3. Play demonstration

   Progression

   3. Decline Crunch

   98% match

   • Abs
   • Bodyweight
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Lie on a decline bench with your feet secured and your knees bent at a 90-degree angle.
   2. Place your hands behind your head or across your chest.
   3. Engage your abs and lift your upper body towards your knees, curling your torso.
   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 Prisoner Half Sit-up
   • Equipment: bodyweight only, the same as the Prisoner Half Sit-up
   • Body position: lying on your back, the same as the Prisoner Half Sit-up
   • Balance: harder to stay steady on than the Prisoner Half Sit-up
4. Play demonstration

   4. Crunch (On Stability Ball)

   96% 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 the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
   2. Lie back on the ball until your lower back is supported and your upper body is parallel to the floor.
   3. Place your hands behind your head or across your chest.
   4. Engage your abs and lift your upper body towards your knees, curling your torso forward.
   5. Pause for a moment at the top of the movement, then slowly lower your upper body back down 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 Prisoner Half Sit-up
   • Equipment: bodyweight only, the same as the Prisoner Half Sit-up
   • Body position: lying on your back, the same as the Prisoner Half Sit-up
   • Balance: harder to stay steady on than the Prisoner Half Sit-up
5. Play demonstration

   5. Half Sit-up

   95% 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 Prisoner Half Sit-up
   • Equipment: bodyweight only, the same as the Prisoner Half Sit-up
   • Body position: lying on your back, the same as the Prisoner Half Sit-up
6. Play demonstration

   6. Quarter Sit-up

   95% 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 Prisoner Half Sit-up
   • Equipment: bodyweight only, the same as the Prisoner Half Sit-up
   • Body position: lying on your back, the same as the Prisoner Half Sit-up
7. Play demonstration

   7. Arms Straight) Crunch (On Stability Ball

   95% match

   • Abs
   • Stability-ball
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
   2. Lie back on the ball until your lower back is supported and your upper body is parallel to the floor.
   3. Place your hands behind your head or cross them over your chest.
   4. Engage your abs and lift your upper body off the ball, curling your shoulders towards your hips.
   5. Pause for a moment at the top, then slowly lower your upper body back down 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 Prisoner Half Sit-up
   • Equipment: bodyweight only, the same as the Prisoner Half Sit-up
   • Body position: lying on your back, the same as the Prisoner Half Sit-up
   • Balance: harder to stay steady on than the Prisoner Half Sit-up
8. Play demonstration

   Progression

   8. Cocoons

   93% 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 Prisoner Half Sit-up
   • Equipment: bodyweight only, the same as the Prisoner Half Sit-up
   • Body position: lying on your back, the same as the Prisoner Half Sit-up
9. 

   9. Decline Reverse Crunch

   91% match

   • Abs
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie on your back on a decline bench and hold on to the top of the bench with both hands. Don't let your body slip down from this position.
   2. Hold your legs parallel to the floor using your abs to hold them there while keeping your knees and feet together. Tip: Your legs should be fully extended with a slight bend on the knee. This will be your starting position.
   3. While exhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the bench. At the end of this movement your knees will be touching your chest.
   4. Hold the contraction for a second and move your legs back 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 Prisoner Half Sit-up
   • Equipment: bodyweight only, the same as the Prisoner Half Sit-up
   • Body position: lying on your back, the same as the Prisoner Half Sit-up
10. 

    10. Sit-up

    91% 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 Prisoner Half Sit-up
    • Equipment: bodyweight only, the same as the Prisoner Half Sit-up
    • Body position: lying on your back, the same as the Prisoner Half Sit-up