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Waist · Body Weight
Body Saw Plank
Body Saw Plank is an intermediate compound yoga exercise that works the abs (waist), with the lower back, glutes and hip flexors assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.7 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Body Weight
- Category
- Yoga
- Mechanic
- Compound
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.7 kcal
Primary muscles
- Core · rectus abdominis, obliques
- Shoulders · deltoids
Secondary muscles
- Lower Back · erector spinae
- Glutes · gluteus maximus, gluteus mideus
- Hip Flexors · iliopsoas
How to do Body Saw Plank
- Start in a forearm plank position, with your elbows directly under your shoulders and your body forming a straight line from head to heels.
- Rock your body back by pushing through your forearms, moving your shoulders behind your elbows level.
- Rock your body forward by pulling with your forearms, moving your shoulders in front of your elbows level.
- Repeat this controlled forward and backward motion.
Form tips
- Focus on keeping your body in a straight line from head to heels to maintain proper form.
- Ensure your movements are slow and deliberate to enhance control and muscle engagement.
- Breathe steadily, exhaling as you rock forward and inhaling as you rock back.
Body Saw Plank alternatives
More abs exercises
Body Saw Plank FAQ
What muscles does Body Saw Plank work?
Body Saw Plank mainly works the abs in the waist (rectus abdominis, obliques and deltoids). The lower back, glutes and hip flexors work as secondary muscles.
What equipment do you need for Body Saw Plank?
None. Body Saw Plank is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Body Saw Plank should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Body Saw Plank good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Body Saw Plank burn?
About 3.7 calories per minute for a person of around 70 kg, based on a MET value of 3. Ten minutes of work is roughly 37 calories; heavier people burn more.
What is a good alternative to Body Saw Plank?
Other exercises for the abs include Dumbbell Plank Pullthrough, Ab Wheel Plank, Dumbbell Hand Side Plank and Dumbbell Elbow Side Plank.
For developers
Use Body Saw Plank in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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