Primary
Core
Secondary
Shoulders, Lats
Equipment
Sliders
Difficulty
Intermediate
Type
Isometric
See how Body Saw could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The body saw is an advanced plank variation where you slide your body forward and back while maintaining a forearm plank on sliders. Moving away from your elbows increases the lever arm, dramatically increasing core demand. This creates progressive overload without added weight.
When to use it
Use for advanced core training.
Who it's for
Intermediate to advanced for optimal results.
Start in a forearm plank with feet on sliders. Push backward through your forearms, sliding your body away from your elbows. Only go as far as you can control without your lower back sagging. Pull back to start and repeat.
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Start in forearm plank with feet on sliders.
Engage your core for optimal results.
Push your body backward.
Slide back as far as you can control.
Pull back to starting position.
Keep your back flat throughout.
Very challenging core exercise.
The further you go, the harder.
Keep core tight for optimal results.
Don't let back sag for optimal results.
Use body saws when standard planks are too easy and you want progressive challenge without equipment. They are excellent for building toward ab wheel rollouts and work well as a finishing core exercise.
Back sagging - this is a common issue that reduces exercise effectiveness.
Changing your back position during the Body Saw can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
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.
Losing your brace during the Body Saw can make the rest of your position less stable. Tighten your midsection before the rep and maintain steady tension while the load moves.
Intermediate to advanced for optimal results.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 8-10 reps. Rest 60-90s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Body Saw could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
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Frequently Asked Questions About the Body Saw
The Body Saw primarily targets the Rectus abdominis, Transverse abdominis, making it an effective exercise for core development. Secondary muscles worked during the Body Saw include Shoulders, Lats, providing additional training stimulus. Stabilizer muscles engaged include Lower back.
Our library labels Body Saw as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Body Saw. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Body Saw is a sliders. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Body Saw include: Ab Wheel Rollout, Plank. These exercises target similar muscle groups as the Body Saw and can be used as substitutes based on your equipment availability, gym setup, or training preferences.