Body Saw
Primary
Core
Secondary
Shoulders, Lats
Equipment
Sliders
Difficulty
Intermediate
Type
Isometric
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
For training your core, the Body Saw is a solid intermediate-level isometric hold in the compound category. Use for advanced core training.
Everything You Need to Know About the Body Saw
The Body Saw is a intermediate difficulty exercise that targets your Rectus abdominis and Transverse abdominis. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for advanced core training. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate to advanced for optimal results. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Body Saw — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Body Saw?
- 1
Start in forearm plank with feet on sliders.
- 2
Engage your core for optimal results.
- 3
Push your body backward.
- 4
Slide back as far as you can control.
- 5
Pull back to starting position.
- 6
Keep your back flat throughout.
What are the best tips for the Body Saw?
Very challenging core exercise.
The further you go, the harder.
Keep core tight for optimal results.
Don't let back sag for optimal results.
Common Body Saw mistakes
Back sagging - this is a common issue that reduces exercise effectiveness.
A compromised back position during the Body Saw puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Going too far - this is a common issue that reduces exercise effectiveness.
Isometric holds like the Body Saw build strength at specific joint angles. This mistake changes the angle and reduces how hard your Rectus abdominis has to work. Lock into position and hold it.
Losing core engagement.
Without core engagement during the Body Saw, your spine loses its protective brace. Think about tightening your midsection as if someone were about to push you — maintain that tension through every rep.
Body Saw — who it's best for
Intermediate to advanced for optimal results.
How to Program the Body Saw
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 8-10 reps. Rest 60-90s.
What are good alternatives to the Body Saw?
Other Variations
- Stability Ball Body Saw
- Ab Wheel Body Saw
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Body Saw — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Keep back flat.
- Don't overextend.