10 Best Spine Twist Alternatives for Safer Waist Training

Ranked Spine Twist Alternatives

10 substitutes, ranked by how closely each one matches the Spine 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

   

   1. Otis-up

   91% match

   • Abs
   • Other
   • Advanced
   • Isolation

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

   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 Spine Twist
   • Equipment: bodyweight only, the same as the Spine Twist
   • Body position: lying on your back, not seated
2. Play demonstration

   Progression

   2. Russian Twist

   97% match

   • Abs
   • Bodyweight
   • Intermediate
   • Isolation

   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 Spine Twist
   • Primary muscle: abs, the same as the Spine Twist
   • Equipment: bodyweight only, the same as the Spine Twist
   • Body position: seated, the same as the Spine Twist
   • Balance: harder to stay steady on than the Spine Twist
3. Play demonstration

   Progression

   3. Elbow-to-knee

   92% match

   • Abs
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Start by lying 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, bring your left knee towards your right elbow, creating a twisting motion.
   5. Pause for a moment at the top, then slowly lower your upper body and extend your legs back to the starting position.
   6. Repeat the movement, this time bringing your left elbow towards your right knee and your right knee towards your left elbow.
   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 Spine Twist
   • Equipment: bodyweight only, the same as the Spine Twist
   • Body position: lying on your back, not seated
4. Play demonstration

   Progression

   4. Twisted Leg Raise

   91% match

   • Abs
   • Bodyweight
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Lie flat on your back with your legs extended and your arms by your sides.
   2. Place your hands under your glutes for support.
   3. Engage your abs and lift both legs off the ground, keeping them straight.
   4. As you lift your legs, twist your hips to one side, bringing your legs towards your opposite shoulder.
   5. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
   6. Repeat the movement, this time twisting your hips to the other side.
   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

   • Primary muscle: abs, the same as the Spine Twist
   • Equipment: bodyweight only, the same as the Spine Twist
   • Body position: lying on your back, not seated
5. Play demonstration

   5. Weighted Seated Twist (On Stability Ball)

   91% 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 a stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
   2. Hold a weight plate or dumbbell with both hands close to your chest.
   3. Engage your core and slowly rotate your torso to one side, keeping your hips stable.
   4. Pause for a moment at the end of the rotation, then slowly return to the starting position.
   5. Repeat the rotation to the other side.
   6. 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 Spine Twist
   • Primary muscle: abs, the same as the Spine Twist
   • Equipment: bodyweight only, the same as the Spine Twist
   • Body position: seated, the same as the Spine Twist
   • Balance: harder to stay steady on than the Spine Twist
6. Play demonstration

   Progression

   6. Crab Twist Toe Touch

   90% match

   • Abs
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start by sitting on the ground with your knees bent and feet flat on the floor.
   2. Place your hands behind you, fingers pointing towards your feet, and lift your hips off the ground.
   3. Extend one leg straight out in front of you while simultaneously reaching your opposite hand towards your toes.
   4. Return to the starting position and repeat on the other side.
   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: anti-rotation twist, the same as the Spine Twist
   • Primary muscle: abs, the same as the Spine Twist
   • Equipment: bodyweight only, the same as the Spine Twist
   • Body position: seated, the same as the Spine Twist
   • Balance: harder to stay steady on than the Spine Twist
7. Play demonstration

   7. Seated Side Crunch (Wall)

   89% match

   • Abs
   • Bodyweight
   • Beginner
   • Isolation

   It uses the same equipment and still works the abs.

   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 Spine Twist
   • Equipment: bodyweight only, the same as the Spine Twist
   • Body position: seated, the same as the Spine Twist
8. 

   8. Oblique Crunches

   88% match

   • Abs
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put one hand beside your head and the other to the side against the floor.
   2. Make sure your feet are elevated and resting on a flat surface.
   3. Now lift the shoulder in which your hand is touching your head.
   4. Simply elevate your shoulder and body upward until you touch your knee. For example, if you have your right hand besides your head, then you want to elevate your body upwards until your right elbow touches your left knee. The same variation can be applied doing the inverse and using your left elbow to touch your right knee.
   5. After your knee touches your elbow, lower your body until you have reached the starting position.
   6. Remember to breathe in during the eccentric (lowering) part of the exercise and to breathe out during the concentric (upward) part of the exercise.
   7. Continue alternating in this manner until all of the recommended repetitions for each side have been completed.

   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 Spine Twist
   • Equipment: bodyweight only, the same as the Spine Twist
   • Body position: lying on your back, not seated
9. 

   9. Oblique Crunches - On The Floor

   88% match

   • Abs
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Start out by lying on your right side with your legs lying on top of each other. Make sure your knees are bent a little bit.
   2. Place your left hand behind your head.
   3. Once you are in this set position, begin by moving your left elbow up as you would perform a normal crunch except this time the main emphasis is on your obliques.
   4. Crunch as high as you can, hold the contraction for a second and then slowly drop back down into the starting position.
   5. Remember to breathe in during the eccentric (lowering) part of the exercise and to breathe out during the concentric (elevation) part of the exercise.

   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 Spine Twist
   • Equipment: bodyweight only, the same as the Spine Twist
   • Body position: lying on your back, not seated
10. Play demonstration

    Progression

    10. Oblique Crunches Floor

    88% match

    • Abs
    • Bodyweight
    • Beginner
    • Isolation

    How to perform this exercise

    1. Lie on your back with your knees bent and feet flat on the floor.
    2. Place your hands behind your head or cross them over your chest.
    3. Engage your abs and lift your shoulder blades off the floor, rotating your torso to one side.
    4. Pause for a moment, then lower your shoulder blades back down to the floor.
    5. Repeat on the other side, alternating sides with each repetition.

    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 Spine Twist
    • Equipment: bodyweight only, the same as the Spine Twist
    • Body position: lying on your back, not seated