The body saw isn't a woodshop class, it's actually a clever variation on the plank exercise.The exercise is designed to strengthen your abdominals, calves, and back muscles.It does not require any special equipment.If you're tired of traditional plank, crunches, and sit-ups, this abdominal exercise might be a good way to get in better shape.
Step 1: Place yourself in a low plank position.
Place your forearms on the ground.With your head facing forward, line up your forearms beneath your shoulders.Keep your back straight by lifting yourself onto your toes.As you start the exercise, tighten your muscles so you are stable and firm.Keep your head lined up with your hands while you are in this starting position.The entire body saw exercise will be done in the plank position.If you don't have a lot of experience with core exercises, this exercise can be difficult.If you have trouble at first, don't be discouraged.
Step 2: If you want to shift your body forward, use your elbow and toes.
Bring the center of your body forward, shifting your weight from your feet to your legs.The first half of the rep is done if you pull your nose past your hands.Keep your back straight as you shift forward.
Step 3: To complete the rep, push your center of body backwards.
Go back to the balls of your feet.Your forehead is behind your hands as you move backward.You have completed 1 rep of the body saw exercise.This back and forth motion is similar to a table saw.You don't return to a starting position with a body saw.
Step 4: Try a few sets of reps.
If you are new to this exercise, start with 2 sets of 8 reps and rest for 90 seconds.If you are a strength training veteran, you should increase your workouts by 3-4 sets of 15 reps.The body saw exercise is not painful.If your lower back, abdominals, or any other part of your body feels strained, don't be afraid to cut your workout short.
Step 5: If you are struggling with the exercise, try it on your knees.
There is nothing wrong with scaling down at first.If you want to shift your weight on your toes, use your knees.The exercise is less intense because of this.
Step 6: You can add some intensity by laying a tea towel beneath your feet.
The towel challenges you to your core because it takes away traction from your feet.The body saw exercise as usual, with your feet sliding backwards and forwards instead of being anchored in a single spot.
Step 7: For an extra challenge, push and pull yourself a little further during each rep.
Pull the center of your body a little further forward in the first half of the rep.Push yourself further back to finish the rep.The larger range of motion will force you to work harder.
Step 8: A body saw can be used to change things up.
You should start the exercise with both arms extended.Keep your weight on your toes.Stay in the push-up position as you shift forward and backward.
Step 9: While doing the body saw, use a large stability ball to test your balance.
Stand on top of a stability ball with both legs extended.Keep your abdominals tight by balancing your weight between your toes and forearms.Instead of shifting your entire body back and forth, roll your forearms forward and backward on the stability ball.Only your forearms and upper body will move as you do this variation.You should get a ball that works for you.Most balls are in 45, 55, and 25 cm sizes.
Step 10: Challenge yourself with the handles.
The bottom of the TRX handles have resistance bands on them.With your forearms on the ground, assume the usual body saw position.Bring your nose over and behind your hands as you do the exercise.If you want your handles to be off the ground, adjust them.