How to do a Plank Body Saw
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Plank Body Saw
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.
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Alternative Exercises to Plank Body Saw
1. Plank
92.8 mSCORESWAPPED 181 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.
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2. Plank Hip Dip
46.1 mSCORESWAPPED 58 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.
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3. Plank Surrender
41.5 mSCORESWAPPED 25 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.
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4. Crunches
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5. Plank Shoulder Taps
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6. Leg Raise
96.5 mSCORESWAPPED 16 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.
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7. Ab Rollout
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8. Spiderman Plank Crunch
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