Abs
Body Saw
The Body Saw is a strength exercise with no equipment for your abs. Share of the load in the Zulta muscle model: upper abs 30%, lower abs 22% and obliques 14%.
How to do it
- Set up in a forearm plank with your feet on sliders, a towel or in suspension straps.
- Brace the abs and make the body one straight line.
- Push through the forearms to slide the body backward a few inches.
- Pull the body forward again until the shoulders are over the elbows.
- Keep sawing back and forth in a slow, even rhythm.
Tips
- Go back only as far as the lower back stays neutral.
- Keep the hips level with the shoulders the whole time.
Common mistakes
- Letting the hips sag as the body moves back.
- Piking the hips to pull forward.
- Moving so fast that the feet slip out.
Muscles worked by the Body Saw
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Rolling out and back is dynamic anti-extension: the abs resist the lower back arching while the lats pull the arms back in.
Body Saw alternatives
Different equipment
Easier
Make it harder
Make it easier
Frequently asked questions
What muscles does the Body Saw work?
Mainly the upper abs and lower abs. The obliques and lats (upper) assist.
Is the Body Saw good for beginners?
The Body Saw is rated intermediate. If you are new, learn the Stability Ball Rollout first and build up from there.
What is a good alternative to the Body Saw?
For example the Ab Wheel Rollout, Ab Wheel Rollout (Kneeling) and Barbell Rollout. They train mostly the same muscles, some with different equipment.
How do you make the Body Saw harder?
Add weight or reps, or move on to the Ab Wheel Standing Rollout and Stir the Pot.
Sources
- Escamilla et al. 2010, JOSPT 40(5):265-276 (roll-outs and pikes)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.