The plank is one of the most effective exercises for building a stable core. But stick with it for too long and it can start to lose its edge, offering less of a challenge as your strength improves. Enter, the body saw.
Most exercises involve some form of movement. The body saw takes that principle and applies it to the plank, turning a static hold into a dynamic challenge. By creating a controlled ‘sawing’ motion, you’ll build a stronger, more resilient core that’s better equipped to handle real-world demands. Here’s why it works – and how to do it properly.
3 Benefits of the Body Saw
1. Spine-Conserving
Compared with hanging leg raises and plank walkouts to push-ups, researchers from the University of Waterloo found that the body saw provides as much – if not more – challenge to the abdominals, while doing so in ‘the most spine-conserving way’.
For anyone who wants to train their core but often experiences lower-back discomfort, body saws are a smart alternative.
2. More Challenging Than Regular Planks
Because planks are static, the core doesn’t have to work as hard to stabilise your body once you’re locked into position. The dynamic nature of the body saw forces your muscles to stay engaged throughout, recruiting more muscle fibres to keep you steady. The result: greater strength and improved muscular endurance.
3. Potential for Progressive Overload
Once you’ve mastered the standard version, with your forearms and feet on the ground, it’s easy to increase the difficulty. Placing your feet on sliders or in TRX straps, or elevating your forearms on a Swiss ball, adds instability and ramps up the challenge.
How to Do the Body Saw
- Assume a low plank position with your weight on your forearms and toes.
- Brace your abs and glutes so your body forms a straight line.
- Slowly rock your body backwards and forwards from the elbows, keeping the movement controlled. Don’t forget to breathe.
