Plank Body Saw

Technique

The plank body saw is a forearm plank in which you slide the whole body forward and backward by moving at the shoulders, with the feet on sliders or a towel on a smooth floor. Moving the body away from the elbows lengthens the lever on the trunk, making the abdominals work much harder to stop the lower back from sagging than in a static plank.

Steps

1. Set up in a forearm plank with your feet on sliders, towels or a smooth floor and your body in a straight line
2. Brace your abs and squeeze your glutes as if bracing for a punch
3. Push your body backward by moving at the shoulders so your elbows end up in front of your face, keeping the hips level
4. Pull yourself forward to the start position with the same control and repeat

Common mistakes

• Letting the lower back sag as you slide backward
• Bending at the hips instead of moving the whole body as one unit

Variations

• Static forearm plank
• Ab wheel rollout from the knees

FAQ