10 Best Prone Twist On Stability Ball Alternatives for Home Workouts

Ranked Prone Twist On Stability Ball Alternatives

10 substitutes, ranked by how closely each one matches the Prone Twist On Stability Ball 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. Roller Body Saw

   92% match

   • Abs
   • Foam-roll
   • Intermediate
   • Isolation

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

   How to perform this exercise

   1. Start in a plank position with your forearms on the roller and your body in a straight line.
   2. Engage your core and slowly roll the roller forward, extending your body as far as you can while maintaining control.
   3. Pause for a moment at the furthest point, then slowly roll the roller back towards your 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 Prone Twist On Stability Ball
   • Equipment: bodyweight only, the same as the Prone Twist On Stability Ball
   • Body position: lying face down, the same as the Prone Twist On Stability Ball
2. Play demonstration

   2. Side Hip (On Parallel Bars)

   86% match

   • Abs
   • Bodyweight
   • Advanced
   • Compound

   Use this when you have nothing to train with, because it works the abs with bodyweight alone.

   How to perform this exercise

   1. Stand between two parallel bars with your feet shoulder-width apart.
   2. Place your hands on the bars and lift your body off the ground, supporting your weight on your arms.
   3. Engage your abs and slowly lift your legs to the side, keeping them straight.
   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 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: abs, the same as the Prone Twist On Stability Ball
   • Equipment: bodyweight only, the same as the Prone Twist On Stability Ball
   • Body position: hanging, not lying face down
3. Play demonstration

   3. Stability Ball Crunch (Full Range Hands Behind Head)

   86% match

   • Abs
   • Stability-ball
   • Beginner
   • Isolation

   Pick this when you want an easier version that 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. Place your hands behind your head with your elbows pointing outwards.
   3. Engaging your abs, slowly curl your upper body forward, bringing your chest towards your knees.
   4. Pause for a moment at the top, then slowly lower your upper body back 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 Prone Twist On Stability Ball
   • Equipment: bodyweight only, the same as the Prone Twist On Stability Ball
   • Body position: lying on your back, not lying face down
4. Play demonstration

   4. Pull-in (On Stability Ball)

   85% match

   • Abs
   • Stability-ball
   • Intermediate
   • Isolation

   It uses the same equipment and still works the abs.

   How to perform this exercise

   1. Start by sitting on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
   2. Place your hands on the sides of the stability ball for support.
   3. Engage your abs and slowly roll your hips forward, bringing your knees towards your chest.
   4. Pause for a moment at the top of the movement, then slowly extend your legs back 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 Prone Twist On Stability Ball
   • Equipment: bodyweight only, the same as the Prone Twist On Stability Ball
   • Body position: lying face down, the same as the Prone Twist On Stability Ball
5. Play demonstration

   5. Russian Twist

   84% 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 Prone Twist On Stability Ball
   • Primary muscle: abs, the same as the Prone Twist On Stability Ball
   • Equipment: bodyweight only, the same as the Prone Twist On Stability Ball
   • Body position: seated, not lying face down
6. Play demonstration

   6. Incline Twisting Sit-up

   83% match

   • Abs
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Set up an incline bench at a 45-degree angle.
   2. Lie down on the bench with your feet secured under the foot pads.
   3. Place your hands behind your head or across your chest.
   4. Engage your abs and lift your upper body off the bench, curling forward.
   5. As you curl up, twist your torso to one side, bringing your elbow towards the opposite knee.
   6. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
   7. Repeat the movement, this time twisting your torso to the other side.
   8. Continue alternating sides for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: abs, the same as the Prone Twist On Stability Ball
   • Equipment: bodyweight only, the same as the Prone Twist On Stability Ball
   • Body position: lying on your back, not lying face down
   • Balance: easier to stay steady on than the Prone Twist On Stability Ball
7. Play demonstration

   7. Flexion Leg Sit Up (Bent Knee)

   83% 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 Prone Twist On Stability Ball
   • Equipment: bodyweight only, the same as the Prone Twist On Stability Ball
   • Body position: lying on your back, not lying face down
8. Play demonstration

   8. Flexion Leg Sit Up (Straight Arm)

   83% 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 Prone Twist On Stability Ball
   • Equipment: bodyweight only, the same as the Prone Twist On Stability Ball
   • Body position: lying on your back, not lying face down
9. Play demonstration

   9. Hanging Straight Twisting Leg Hip Raise

   82% match

   • Abs
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Hang from a pull-up bar with your arms fully extended and your legs straight.
   2. Engage your core and lift your legs up towards your chest, keeping them straight.
   3. Once your legs are parallel to the ground, twist your hips to one side, bringing your legs towards that side.
   4. Pause for a moment, then return to the starting position.
   5. Repeat the movement, but this time twist your hips to the opposite side.
   6. Continue alternating sides for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: abs, the same as the Prone Twist On Stability Ball
   • Equipment: bodyweight only, the same as the Prone Twist On Stability Ball
   • Body position: hanging, not lying face down
10. 

    10. Otis-up

    81% match

    • Abs
    • Other
    • Advanced
    • Isolation

    How to perform this exercise

    1. Secure your feet and lay back on the floor. Your knees should be bent. Hold a weight with both hands to your chest. This will be your starting position.
    2. Initiate the movement by flexing the hips and spine to raise your torso up from the ground.
    3. As you move up, press the weight up so that it is above your head at the top of the movement.
    4. Return the weight to your chest as you reverse the sit-up motion, ensuring not to go all the way down to the floor.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches

    • Primary muscle: abs, the same as the Prone Twist On Stability Ball
    • Equipment: bodyweight only, the same as the Prone Twist On Stability Ball
    • Body position: lying on your back, not lying face down
    • Balance: easier to stay steady on than the Prone Twist On Stability Ball