Written by Patrick Dale, PT, ex-Marine

Whatever you are training for, you need to work on your abs. It doesn’t matter if you’re a bodybuilder who wants a six-pack, a powerlifter trying to increase your deadlift or someone who just dreams of a flatter, firmer stomach. You NEED to include abs exercises in your workouts.

But, here’s the thing; a lot of people leave their abs training to the end of their workout and don’t spend much time training this vital group of muscles. This makes a lot of sense because they’re probably tired after all the other exercises they’ve just done. Abs training becomes something of an afterthought.

One way around this problem is to work your abs at home when you’ve got more time and energy.

The good news is that you don’t even need a lot of equipment to get a good home abs workout; just an exercise mat or even a folded towel will suffice.

Mason twists are a great at-home abs exercise, and in this guide, we reveal how to do them, their benefits, and the best variations and alternatives.

The Mason twist is a core exercise and, as such, work the following muscles:

Get the most from mason twists while keeping your injury risk to a minimum by following these step-by-step instructions:

Mason twists are a useful abs exercise with several notable benefits:

While Mason twists are a beneficial abs exercise, there are a few drawbacks to consider too:

While Mason twists are a popular and effective exercise, it won’t take long for them to lose some of their potency if you do them too often. Also, if they aren’t challenging enough for you, they won’t be as rewarding. Keep your core workouts fresh and productive with these Mason twist variations and alternatives.

If bodyweight Mason twists aren’t challenging enough for you, try the weighted variation. Simply hold a dumbbell or medicine ball in your hands and touch it down alternately to your left and right side. A little weight goes a long way with Mason twists, so don’t go too heavy too soon.

While this exercise doesn’t look a whole lot like Mason twists, it works all of the same muscles. It’s a little more challenging, and the fast pace and large movements mean that it will also raise your heart and breathing rate, making it an ideal exercise for HIIT.

We’re the first to admit that this exercise looks nothing like Mason twists, and yet it works the same muscles as well as your arms and shoulders. Also, just like Mason twists, this exercise requires no equipment, so you can do it anywhere and anytime.

If you’ve got a stability ball and a cable machine, you’ll undoubtedly enjoy this Mason twist alternative. Because the weight is variable, you can make this exercise as hard or as easy as you wish. It really emphasizes your obliques, and while this move IS unusual, you’ll soon come to realize just how effective it is when you try it for yourself.

Learn how to do this cable russian twists exercise here.

No, you haven’t accidentally clicked on a chest training article! In fact, single-arm dumbbell bench presses are a very effective abs and obliques exercise. That said, they do still work your chest, shoulders, and triceps, which makes them a very time-efficient compound exercise.

This is another exercise that looks nothing like a Mason twist but still works the same muscles. The offset kettlebell squat will increase the strength of your legs while also developing your abs and obliques. It’s a very functional, time-efficient exercise.

This exercise is a whole lot harder than Mason twists, but if you are ready for a challenge, this is the move for you. The good news is that you don’t need any equipment to do this exercise, making it ideal for home workouts.

Fitness experts love to argue about the best way to train your abs. Some say that exercises like squats and deadlifts are the best solution, while others believe things like cable crunches and hanging leg raises are superior. The reality is that the best training methods are usually the ones you find most convenient and that often means bodyweight exercises that you can do anywhere and anytime – like Mason twists.

If it’s hard to find the time to train your abs at the gym, start working them at home instead. You don’t need much (if any) equipment, and, initially, at least, your bodyweight will provide your muscles with all the resistance they need to get stronger. Make Mason twists part of your abs workouts.

Patrick Dale is an ex-British Royal Marine, gym owner, and fitness qualifications tutor and assessor. In addition, Patrick is a freelance writer who has authored three fitness and exercise books, dozens of e-books, thousands of articles, and several fitness videos. He’s not just an armchair fitness expert; Patrick practices what he preaches! He has competed at a high level in numerous sports, including rugby, triathlon, rock climbing, trampolining, powerlifting, and, most recently, stand up paddleboarding. When not lecturing, training, researching, or writing, Patrick is busy enjoying the sunny climate of Cyprus, where he has lived for the last 20-years.

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