Instructions:
- 1Adjust the straps of the suspension trainer to about knee height
- 2Place your both feet in the handles and assume a high plank position
- 3Slide your body forward and back by driving through the elbows
- 4Keep a firm core throughout the movement
- 5Repeat the movement for the desired amount of reps
Tips:
- Avoid arching the lower back, keep it neutral
- Ensure the movement arises from the shoulders and not the hips
- Try not to let your head drop, maintain a straight body line
- Engage your core and squeeze your glutes for stability
Suspender Body Saw: A Dynamic Core Strengthening Exercise
The suspender body saw is an innovative exercise that targets the waist while utilizing suspension equipment. This engaging movement not only enhances core strength but also promotes stability and balance, making it an ideal addition to any workout routine. Some individuals may also refer to this exercise simply as the "body saw," particularly when using a stability ball or other equipment.
How to Perform the Suspender Body Saw
To execute the suspender body saw, follow these simple steps:
- Begin by setting up your suspension straps at an appropriate height, ensuring that they are securely anchored.
- Adjust the straps so they rest comfortably beneath your feet, and take a step back to assume a plank position with your body aligned from head to heels.
- Engage your core, maintaining a straight line while slowly shifting your body backward away from the anchor point.
- Continue to control the movement as you pull your body forward, returning to the plank position.
Tips for Success
- Maintain Proper Form: Keep your body straight throughout the movement to prevent unnecessary strain on your back.
- Focus on Controlled Movements: Avoid rushing through the exercise; controlled motions will yield better results and variety in strength.
- Engage Your Core: Make sure your core is activated during the entire movement, as this is crucial for stability and effectiveness.
- Start Slow: If you’re new to this exercise, practice the movements slowly to build confidence and proper form.
Benefits of the Suspender Body Saw
This exercise offers numerous advantages, including:
- Enhanced core strength and stability.
- Improved overall balance and coordination.
- The versatility of equipment, allowing modifications based on fitness levels.
- The dynamic nature of the movement, which challenges both the upper and lower body.
Incorporating the suspender body saw into your fitness routine can help elevate your core training and provide a fresh challenge. Remember to listen to your body and make adjustments as needed to ensure a safe and effective workout experience.