Exercise Ball Body Saw
- Músculo objetivo
- —
- Equipamiento
- Stability ball
- Parte del cuerpo
- Waist
- Tipo
- Strength
The exercise ball body saw is an anti-extension core exercise that builds deep trunk and abdominal strength using a stability ball. From a forearm plank with your feet resting on the ball, you rock your body forward and back in a sawing motion while keeping your spine rigid. It trains your core to resist movement, making it a strong progression from the standard plank.
Cómo hacer el Exercise Ball Body Saw
- 1Place a stability ball on the floor and set up in a forearm plank with your shins or the tops of your feet resting on the ball.
- 2Position your elbows directly under your shoulders and spread your forearms flat on the floor for a stable base.
- 3Brace your abs, squeeze your glutes, and form a straight line from your heels to your head, keeping your hips level.
- 4Keeping your core tight, push back through your elbows to roll the ball away as your body slides backward a few inches.
- 5Reverse the motion smoothly, pulling forward through your forearms until you return to the starting plank position.
- 6Continue this slow forward-and-back sawing motion under control, never letting your hips sag or pike.
- 7Complete your reps or time, then lower your knees to the floor and rest.
Consejos de técnica
- Move slowly and deliberately — the smaller and more controlled the saw, the harder your core has to work to stay rigid.
- Keep your neck neutral by looking at the floor just ahead of your hands rather than craning your head up.
- Squeeze your glutes throughout the set to keep your pelvis tucked and stop your lower back from arching.
- Start with a short range of motion and increase the distance you saw as your trunk stability improves.
Errores comunes
- Letting your hips sag toward the floor, which puts strain on the lower back and removes tension from the abs.
- Piking your hips up into an inverted V, which makes the movement easier and cheats the core out of the work.
- Sawing too fast and using momentum from the ball instead of controlled trunk strength, which reduces the training effect.
- Holding your breath the whole set instead of breathing steadily, which makes it harder to keep your core braced.
Preguntas frecuentes
What muscles does the exercise ball body saw work?
It targets your core and abdominal muscles, training your trunk to resist extension and stay rigid. Because the ball is unstable, your deep stabilizing muscles work hard to keep your hips and spine level throughout.
Is the exercise ball body saw good for beginners?
It is an advanced plank variation, so it is best once you can already hold a solid forearm plank. Beginners should master a stable plank first, then start with a very short range of motion.
What is a good alternative to the exercise ball body saw?
A standard forearm plank is the simplest regression, and a plank with a forward-and-back saw on the floor (toes sliding instead of a ball) is a less unstable version of the same movement.
How many sets and reps should I do?
Aim for 2 to 3 sets of 8 to 12 slow saws, or work for time in 20 to 40 second sets. Stop the set as soon as your hips start to sag or pike, since form matters more than reps.
