Body Saw Plank

Body Saw Plank

The Body Saw Plank is a challenging and effective exercise that targets multiple muscle groups in your core, while also engaging your shoulders and glutes. This exercise requires minimal equipment and can be performed either at home or in the gym. To perform the Body Saw Plank, you start in a traditional plank position with your forearms resting on the ground and your body in a straight line from head to toe. Instead of holding this static position, you gradually shift your body forward and backward, creating a "sawing" motion. This movement challenges your core stability and increases the activation of your abdominal muscles. The Body Saw Plank primarily targets the rectus abdominis, transverse abdominis, and the obliques. It also engages the erector spinae muscles, which are important for maintaining proper posture and spinal stability. Additionally, the shoulders and glutes are activated as stabilizers during the movement, providing an added benefit for improving upper body and lower body strength. To make the Body Saw Plank more challenging, you can increase the duration of the exercise or add a Swiss ball or a slide board under your feet to increase instability. Remember to focus on maintaining a strong and stable core throughout the movement, and always listen to your body to avoid any discomfort or pain. Incorporating the Body Saw Plank into your workout routine can help improve your core strength, stability, and overall functional fitness. Remember to consult with a fitness professional to ensure proper form and technique, and to adjust the exercise to your individual fitness level. Start with a few sets of 8-10 repetitions and gradually increase intensity as you progress.


  • Start by getting into a forearm plank position with your elbows directly under your shoulders and your body in a straight line.
  • Engage your core and glutes to keep your body stable.
  • Keeping your feet stationary, shift your body weight forward by pushing your forearms into the ground.
  • Continue to slide your body forward until your shoulders are slightly past your elbows.
  • Pause for a moment, then reverse the movement by pulling your forearms backward, shifting your body weight back.
  • Continue to slide your body backward until your hips are slightly behind your shoulders.
  • Repeat this back and forth movement for the desired number of repetitions or time.

Tips & Tricks

  • Engage your core throughout the exercise for added stability and strength.
  • Maintain a neutral spine by avoiding excessive arching or rounding of your back.
  • Focus on controlled and smooth movements to fully activate the targeted muscles.
  • Breathe deeply and exhale as you push your body back into the starting position.
  • Keep your shoulders relaxed and away from your ears to prevent unnecessary tension.
  • Start with shorter durations and gradually increase the time as you get stronger and more comfortable with the exercise.
  • If performing the exercise on hardwood floors, place a towel under your feet to improve traction.
  • Make sure your wrists are directly under your shoulders to maintain proper alignment.
  • To intensify the exercise, elevate your feet on a stable surface such as an exercise ball or bench.
  • Listen to your body and modify the exercise if you experience any pain or discomfort.


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