Roll Body Saw

The Roll Body Saw is a dynamic exercise that targets multiple muscle groups, making it an excellent addition to any workout routine. This exercise primarily works your core, including the rectus abdominis (six-pack muscles) and the obliques, but it also engages your shoulders, chest, and lower back. To perform the Roll Body Saw, you'll need an exercise ball or a stability ball. Start by placing your forearms on the ball with your body in a plank position, ensuring that your elbows are directly under your shoulders. Your feet should be hip-width apart, and your body should form a straight line from your head to your heels. From this starting position, engage your core and roll the ball forward by extending your forearms. Maintain control and keep your body in a straight line as you engage your abdominal muscles to pull the ball back towards your feet. The Roll Body Saw challenges your core stability and increases your overall body strength. The controlled movement of the exercise targets your deep core muscles, promoting a strong, stable midsection. Additionally, the engagement of the shoulders, chest, and lower back muscles helps to improve posture and upper body strength. Incorporating the Roll Body Saw into your workout routine can enhance your overall fitness level and contribute to a well-rounded exercise program. Remember to warm up before attempting any new exercise and always listen to your body to avoid any discomfort or potential injury. Regular practice and proper form will ensure you get the most out of this challenging and effective exercise.

Instructions

• Start by placing a stability ball on the ground.
• Lie face down on the ball and position your hands on the floor in front of you, shoulder-width apart.
• Engage your core muscles and lift your body up into a plank position, with your legs fully extended and your body forming a straight line from your head to your heels.
• From this position, slowly roll the ball forward by bending your knees and drawing them towards your chest.
• Continue rolling the ball forward until your forearms are resting on the ball and your body is in a pike position.
• Pause briefly in this pike position, then reverse the movement by extending your knees and rolling the ball back to the starting plank position.
• Repeat this rolling motion for the desired number of repetitions, while maintaining a strong core and proper form throughout the exercise.

Tips & Tricks

• Warm up properly before attempting the Roll Body Saw.
• Engage your core throughout the exercise to maintain stability.
• Focus on slow and controlled movements to fully engage your muscles.
• Maintain proper form by keeping your back straight and shoulders down.
• Breathe evenly and deeply during the exercise to oxygenate your muscles.
• Add variety and challenge by adjusting the angle of the roll.
• Gradually increase the difficulty by extending the range of motion over time.
• Listen to your body and modify the exercise if you experience any pain or discomfort.
• Include the Roll Body Saw as part of a well-rounded workout routine to target your core and upper body.
• Stay consistent with your training for best results.