How to do a Plank Body Saw
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 57,850
- Popularity Rank
- 769th
- Difficulty
- Beginner
- Abs Strength
- 83 mSCORE 53rd
- Equipment Required
- Bodyweight-only
Workouts with Plank Body Saw
Instructions for Proper Form
Plank Body Saw is a variation on the standard Plank, adding dynamic movement to further challenge your core. By rocking your body back and forth while maintaining a plank position, you increase instability which forces your core to engage more intensely. This exercise is great for building strength and stability in the abs, obliques, and lower back.
- Lie on your stomach with your elbows flexed to 90 degrees and positioned directly under your shoulders.
- Your palms should be faced down or in a fist as your forearms run parallel to each other and your toes tucked under your feet.
- Brace your core by breathing into your stomach and flexing the abdominal muscles before elevating your hips and knees off the ground.
- Keep your torso rigid as you use your toes and elbows to push your body forward and backward.
- Make sure to keep your lower back in a proper plank position during the exercise.
Sets & Reps Calculator
Average Plank Body Saw standards by male, female, gender, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner3sets8reps1 Set Max9reps
- intermediate4sets8reps10reps
- advanced4sets9reps11reps
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Alternatives & Variations to Plank Body Saw
1. Plank
92.8 mSCORESWAPPED 187 TIMESPlanks are one of the most common core exercises out there. This is a bodyweight exercise that is performed for time rather than reps. Planks don’t require any movement, instead they force you to place yourself in a position that requires you to engage your core, and maintain that muscle activation for the duration of the exercise. This is a great way to help build strength and stability in a way that will translate to a variety of other exercises, and your daily life.
2. Plank Hip Dip
46.1 mSCORESWAPPED 59 TIMESPlank Hip Dip is a variation of the standard Plank. Like Planks, this bodyweight exercise primarily targets the core. By dipping your hips from side to side, you add a dynamic element to the static hold. This increased movement further engages the obliques, enhancing stability and strength in the core region.
3. Crunches
94 mSCORESWAPPED 28 TIMESCrunches are one of the most common exercises out there. It’s an easy to perform, bodyweight exercise that targets your abdominals. Crunches are very similar to Sit Ups, however, instead of raising your upper body all the way into a near sitting position, you only raise your shoulder blades off the ground. This is a great exercise for beginners looking to build core strength.
4. Plank Surrender
41.5 mSCORESWAPPED 27 TIMESPlank Surrenders are a dynamic variation of the standard Plank. This compound exercise primarily targets the core, shoulders, and triceps. By transitioning from a forearm plank to a high plank position in a controlled manner, this exercise adds instability and increases exertion. It's excellent for building strength, stability, and endurance in your core while also working your upper body.
- Intermediate
- Abs
5. Plank Shoulder Taps
66.6 mSCORESWAPPED 22 TIMESPlank Shoulder Taps is a variation on the standard Plank. Like Plank, this exercise primarily targets your core, but the movement itself adds a lot more instability to the exercise. By tapping each shoulder with the opposite hand, you force your core to stabilize even more. This is a great exercise for improving core stability and shoulder strength.
- Intermediate
- Abs
6. Leg Raise
96.5 mSCORESWAPPED 18 TIMESLeg Raise is a simple bodyweight core exercise that involves laying on the ground and suspending your legs in the air. While your core does play a significant role in raising your legs, the real benefit comes from controlling their descent back to the floor.
7. Spiderman Plank Crunch
42.2 mSCORESWAPPED 12 TIMESSpiderman Plank Crunch is a variation of the more standard Plank. This compound exercise primarily targets the core, with an added emphasis on the obliques. By bringing each knee up towards your elbow while maintaining a plank position, you engage your core more dynamically and improve your overall stability. This is a great exercise for anyone looking to make their planks more challenging and effective.
- Intermediate
- Abs
8. Ab Rollout
70.3 mSCORESWAPPED 12 TIMESAb Rollout is a compound exercise that primarily targets the core. Using an ab roller, this movement challenges your ability to maintain stability as you extend your body parallel to the ground. This exercise is great for developing core strength and stability, which can translate to better performance in other strength-training movements. The instability and range of motion make this a more challenging core exercise.
- Intermediate
- Abs
- Ab Wheel
9. Plank With Dumbbell Pull Through
36.9 mSCORESWAPPED 11 TIMESThis exercise is a compound movement combining a plank with pulling a dumbbell beneath you. Primarily targeting the core, it also engages the shoulders and back. The added instability from moving the dumbbell challenges balance and improves core stabilization. This is an excellent variation for increasing the difficulty of standard planks and incorporating some functional strength.
10. Russian Twist
96.2 mSCORESWAPPED 11 TIMESRussian Twist is one of the more common core exercises. This exercise targets multiple muscles in your core, but the reason for including this exercise is usually to target your obliques. By raising your feet off the ground, engaging your core, and twisting to each side, you can better target this specific muscle in your core.