New Ways to Do the Body Saw
The body saw exercise builds core strength, protects the spine, targets the serratus anterior, and even hits the trapezius and latissimus dorsi muscles. It's normally performed on a slippery apparatus like Val Slides or a slide board. You just pull your body back and forward.
But not everyone has access to sliding gadgets. Luckily, you can find stability balls at most gyms. As a bonus, the ball also challenges stability and core control, and the anterior core musculature is hammered even more. The irregular oscillations of the ball make it very challenging.
To do the body saw on a ball:
- Set yourself up in a strong plank position and place your arms on the ball. Toes are firmly placed on the ground.
- Contract your abs and move the ball back and forth under your forearms while maintaining spinal integrity. You shouldn't feel it in your lower back.
Progressions and Variations
Adding a resistance band increases the tension.
Lift one leg off the ground.
Use a foam roller. This actually rolls out the extensors on the backside of the forearm and surprisingly hits the core a little harder.
It can also be performed in a lateral position to target the obliques and activate the glutes.
Give the body saw a shot and drop those boring planks!