10 Best Weighted Sit-ups - With Bands Alternatives for Limited Equipment

Weighted Sit-ups - With Bands are done lying on your back. Ranked closest by our scoring: the Sit-up, the Reverse Crunch and the Sit-up With Arms On Chest.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Weighted Sit-ups - With Bands

Weighted Sit-ups - With Bands
Primary muscle
Abs
Equipment
Other
Difficulty
Intermediate
Type
Isolation
How to perform Weighted Sit-ups - With Bands
  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.
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Ranked Weighted Sit-ups - With Bands Alternatives

10 substitutes, ranked by how closely each one matches Weighted Sit-ups - With Bands 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
    Sit-upPlay demonstration

    1. Sit-up

    86% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation

    Pick this when you want an easier 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. 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 Weighted Sit-ups - With Bands
    • Equipment: bodyweight only, not a band
    • Body position: lying on your back, the same as Weighted Sit-ups - With Bands
  2. Reverse CrunchPlay demonstration

    2. Reverse Crunch

    85% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your arms extended along your sides.
    2. Bend your knees and lift your feet off the ground, bringing your thighs perpendicular to the floor.
    3. Contract your abs and curl your hips off the floor, bringing your knees towards your chest.
    4. Pause for a moment at the top, then slowly lower your hips 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 Weighted Sit-ups - With Bands
    • Equipment: bodyweight only, not a band
    • Body position: lying on your back, the same as Weighted Sit-ups - With Bands
  3. Sit-up With Arms On ChestPlay demonstration

    3. Sit-up With Arms On Chest

    85% 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. Cross your arms over your chest.
    3. Engaging your abs, lift your upper body off the ground 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 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as Weighted Sit-ups - With Bands
    • Equipment: bodyweight only, not a band
    • Body position: lying on your back, the same as Weighted Sit-ups - With Bands
  4. Flat Bench Leg Pull-in

    4. Flat Bench Leg Pull-in

    85% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie on an exercise mat or a flat bench with your legs off the end.
    2. Place your hands either under your glutes with your palms down or by the sides holding on to the bench (or with palms down by the side on an exercise mat). Also extend your legs straight out. This will be your starting position.
    3. Bend your knees and pull your upper thighs into your midsection as you breathe out. Continue this movement until your knees are near your chest. Hold the contracted position for a second.
    4. As you breathe in, slowly return to the starting position.
    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 Weighted Sit-ups - With Bands
    • Equipment: bodyweight only, not a band
    • Body position: lying on your back, the same as Weighted Sit-ups - With Bands
  5. Lying Leg-hip RaisePlay demonstration

    5. Lying Leg-hip Raise

    84% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation

    Pick this when you want to work the abs with less balance to manage.

    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 core and lift your legs off the ground, raising them towards the ceiling.
    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 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: abs, the same as Weighted Sit-ups - With Bands
    • Equipment: bodyweight only, not a band
    • Body position: lying on your back, the same as Weighted Sit-ups - With Bands
  6. Lying Leg Raise Flat BenchPlay demonstration

    6. Lying Leg Raise Flat Bench

    81% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation

    A straight swap when you want to keep working the abs.

    How to perform this exercise
    1. Lie flat on a flat bench with your back pressed against it.
    2. Place your hands under your glutes for support.
    3. Keep your legs straight and together, and lift them up towards the ceiling.
    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 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: abs, the same as Weighted Sit-ups - With Bands
    • Equipment: bodyweight only, not a band
    • Body position: lying on your back, the same as Weighted Sit-ups - With Bands
  7. Arms Overhead Full Sit-upPlay demonstration

    7. Arms Overhead Full Sit-up

    80% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation
    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 overhead, keeping them straight.
    3. Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is upright.
    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 Weighted Sit-ups - With Bands
    • Equipment: bodyweight only, not a band
    • Body position: lying on your back, the same as Weighted Sit-ups - With Bands
  8. Flat Bench Lying Leg Raise

    8. Flat Bench Lying Leg Raise

    80% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie with your back flat on a bench and your legs extended in front of you off the end.
    2. Place your hands either under your glutes with your palms down or by the sides holding on to the bench. This will be your starting position.
    3. As you keep your legs extended, straight as possible with your knees slightly bent but locked raise your legs until they make a 90-degree angle with the floor. Exhale as you perform this portion of the movement and hold the contraction at the top for a second.
    4. Now, as you inhale, slowly lower your legs back down to the starting position.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: abs, the same as Weighted Sit-ups - With Bands
    • Equipment: bodyweight only, not a band
    • Body position: lying on your back, the same as Weighted Sit-ups - With Bands
    • Balance: easier to stay steady on than Weighted Sit-ups - With Bands
  9. Frog Sit-ups

    9. Frog Sit-ups

    80% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie with your back flat on the floor (or exercise mat) and your legs extended in front of you.
    2. Now bend at the knees and place your outer thighs by the floor (or mat) as you make the soles of your feet touch each other.
    3. Now try pushing both soles and bringing them up as near you as possible while you keep the outer thighs on the floor (or at least almost touching it). Tip: In this position your legs should create a diamond shape.
    4. Now, cross your arms in front of you by touching the opposite shoulders. This will be your starting position.
    5. As you exhale flatten your lower back to the floor while curling the torso upwards. Tip: This will be like performing the first 1/4 movement of a sit up. Hold at the top position for a second.
    6. As you inhale, slowly lower back to the starting position.
    7. 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 Weighted Sit-ups - With Bands
    • Equipment: bodyweight only, not a band
    • Body position: lying on your back, the same as Weighted Sit-ups - With Bands
    • Balance: easier to stay steady on than Weighted Sit-ups - With Bands
  10. Butt-upsPlay demonstration

    10. Butt-ups

    80% 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, palms facing down.
    3. Engaging your abs, lift your legs off the ground, bringing your knees towards your chest.
    4. At the top of the movement, squeeze your abs and pause for a moment.
    5. Slowly lower your 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 Weighted Sit-ups - With Bands
    • Equipment: bodyweight only, not a band
    • Body position: lying on your back, the same as Weighted Sit-ups - With Bands

Weighted Sit-ups - With Bands FAQ

What muscles does Weighted Sit-ups - With Bands work?

Weighted sit-ups with bands primarily target the rectus abdominis and to a lesser extent the ilio-psoas and external obliques. The bands add resistance through the concentric spinal flexion, increasing rectus loading while hip flexors assist if you allow excessive anterior pelvis rotation.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology