Believe it or not, the body saw isn’t a woodshop class—it’s actually a clever variation on the plank exercise. This simple exercise is designed to work your abdominals, calves, and back muscles. Best of all, it doesn’t require any special equipment! If you’re getting tired of traditional planks, crunches, and sit-ups, then this ab exercise might be a good way to spice up your workout.
1. Lower yourself into a low plank position. Bend your elbows 90 degrees and place your forearms on the ground. Line up your forearms beneath your shoulders, with your head facing forward. Then, lift yourself onto your toes, keeping your back as straight as possible. Tighten your abs, shoulders, quads, glutes, and arms, so you’re completely firm and stable as you start the exercise.While you’re in this starting position, keep your head lined up with your hands.
Essentially, you’ll be staying in the plank position for the entire body saw exercise.
This exercise can be pretty tough, especially if you don’t have a lot of experience with core exercises. Don’t be discouraged if you have a little trouble at first!
2. Shift your entire body forward with your elbows and toes. Bring the center of your body forward, shifting your weight from the balls of your feet to your tiptoes. Pull your nose past your hands to complete the first half of the rep. Tighten your abs as you shift yourself forward, and keep your back straight.
3. Push your center of body backward to complete the rep. Guide the center of your body backward, shifting back to the balls of your feet. Move backward until your forehead is behind your hands. You’ve now completed 1 rep of the body saw exercise!
This back and forth motion is just like a table saw cutting through a piece of wood.
With a body saw, you just go back and forth—you don’t return to a starting position.
4. Try 2-4 sets of 8-15 reps. Don’t push yourself too hard—if you’re really new to this exercise, start with 2 sets of 8 reps, giving yourself 60-90 seconds to rest and recover in between. If you’re a strength training veteran, amp up your workouts with 3-4 sets of 15 reps.
The body saw exercise is meant to feel uncomfortable, but not painful. Don’t be afraid to cut your workout short if your abs, lower back, or any other part of your body feels strained.
Content created and supplied by: JasonSarkey (via Opera News )
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