Body saw plank

Category

Core

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Rectus Abdominis, Obliques, Deltoids

Secondary muscles

Erector Spinae, Gluteus Maximus, Gluteus Mideus, Iliopsoas

How to do it

1. Start in a forearm plank position, with your elbows directly under your shoulders and your body forming a straight line from head to heels.
2. Rock your body back by pushing through your forearms, moving your shoulders behind your elbows level.
3. Rock your body forward by pulling with your forearms, moving your shoulders in front of your elbows level.
4. Repeat this controlled forward and backward motion.

Form tips

• Focus on keeping your body in a straight line from head to heels to maintain proper form.
• Ensure your movements are slow and deliberate to enhance control and muscle engagement.
• Breathe steadily, exhaling as you rock forward and inhaling as you rock back.