Advanced Exercise
The Body Saw
There are two options for this exercise. The version on the ball is easier to scale the difficulty level up/down, while the towel version doesn’t give you as many options.
- insert video for body saw on ball (show ball closer/further away)
- Place legs on a ball, hands on the floor so you are aligned in a pushup position
- Body should be in a straight line from shoulders to hips to knees (it is acceptable to have hips slightly higher than your shoulders/knees)
- To decrease the difficulty, have the ball closer to your hips, to increase the difficulty, move the ball further away
- Slowly push your body backwards away from your hands while keeping your hips up/away from the ground (don’t let them sag down), then return to the starting position
- You should feel this in the front of your abdominal wall, not in your lower back
- If you feel this in your lower back, start with the ball closer to your hips and/or don’t move your body as far backwards
- Once you feel able, you can add a 5 second hold at the end point
If you don’t have a ball or are travelling and want to work on this exercise, all you need is a towel and tile/hardwood floor
- insert video for body saw on towel (show on knees and feet option)
- Set yourself up on the floor as if you were going to do a front plank
- Place feet (or knees) on a towel
- Lift yourself up into a front plank (it’s ok to have your hips slightly higher than your shoulders)
- Push body backwards away from your elbows while keeping your hips up/away from the ground (don’t let them sag down), then return to the starting position
- Once you feel able, you can add a 5 second hold at the end point
Programming the Body Saw
Sets: 3
Repetitions: 10-15
Hold: 5 seconds (optional)
Frequency: 3 times per week on non-consecutive days
For information on how to put your newly strengthened abdominal muscles to work during the squat, read my article on bracing during the squat
- insert link for bracing during squat