Build Core Strength with Body Saw

Body Saw

Rep Range

Time Based

Hints

While in a forearm plank position with your elbows directly beneath your shoulders, the essence of the body saw plank is to move your body forward and backward in a saw-like motion. Pushing from your toes, shift your body forward as far as you comfortably can. Then, move your body backwards, going past your initial position, again only as far as you can do so comfortably. The core remains constantly engaged, ensuring the hips stay level and your body forms a straight line from head to heels throughout the motion.

Common Mistakes

Avoid letting the hips sag or rise too high as this can diminish the effectiveness of the exercise and possibly strain the lower back. Keeping a straight line from head to heels is paramount. Furthermore, moving too excessively forward or too far backward can place undue stress on the shoulders and back. It's crucial to maintain a range of motion that is both controlled and comfortable.

Breathing

Exhale deeply as you shift your body forward and take an inhale as you move it backward. Proper breathing will enhance core engagement and ensure your muscles receive a steady oxygen supply during this challenging plank variation.

Muscle Focus

Primary Muscles

Core

Secondary Muscles

Lower Body, Lower Back

Tertiary Muscles

Traps, Latissimus Dorsi, Front Shoulders, Rear Shoulders, Triceps