Instructions:
- 1Start in a forearm plank position with your feet on a smooth surface
- 2Push your body back by propelling yourself with your forearms and toes
- 3Move back until your body is extended to your limit
- 4Pull yourself back to the starting position
- 5Repeat the movements
Tips:
- Tighten your core throughout the exercise
- Ensure your entire body is aligned from head to heels
- Start with shorter movements and gradually increase your range as your strength improves
- Avoid dropping your hips during the exercise
Mastering the Body Saw Plank: A Comprehensive Guide
The Body Saw Plank is a dynamic bodyweight exercise designed to challenge your core stability and strength while effectively targeting key muscle groups. This engaging variation of the traditional plank significantly engages the Latissimus Dorsi and Rectus Abdominis, making it an excellent addition to any fitness routine.
How to Do a Body Saw Plank
Follow these simple steps to perform the Body Saw Plank:
- Begin in a plank position with your forearms on the floor, elbows directly beneath your shoulders, and your body in a straight line from head to heels.
- Engage your core and ensure your hips are not sagging or elevated.
- While keeping your forearms fixed, slowly slide your body backward, allowing your shoulders to move past your elbows. Feel the stretch in your core and shoulders.
- Pause for a moment, then pull your body back to the starting position, using your core to control the movement.
Body Saw Plank Muscles Worked
This exercise primarily engages the following muscles:
- Latissimus Dorsi: Essential for shoulder stability and strength.
- Rectus Abdominis: Helps in maintaining core stability throughout the movement.
Tips for Optimal Performance
- Focus on Form: Proper alignment is crucial to prevent injury and maximize effectiveness.
- Breathe: Maintain a steady breathing pattern to keep tension out of your neck and shoulders.
- Modify as Needed: If you're new to this exercise, start with shorter ranges of motion or incorporate sliders for added control.
- Increase Challenge: For a more advanced variation, try the TRX Body Saw Plank or the Forearm Body Plank Saw to engage your muscles even further.
Whether you're comparing the Body Saw with a standard plank or experimenting with various modifications, this exercise is a versatile and effective way to strengthen your core and upper body. Incorporating the Body Saw Plank into your workout can lead to improved overall strength and endurance.