The 3 Pillars of Health: Fitness, Food, Sleep

Body Saw Advanced Plank


The body saw is an advanced version of the plank. With the regular plank you support your body on your forearms and toes.

The body saw adds movement to the exercise.

A previous post explained the proper form of the plank.

The body saw works and strengthens your abs and the rest of your core.

Here’s how you do it:

  • Get into position like you are doing a plank.
  • Your weight should be supported by your toes and forearms.
  • Your elbows should be right beneath your shoulders.
  • Brace your abs but remember to breathe normally.
  • Pull yourself forward and then push backward with your arms.
  • Keep your body flat for the entire movement.

Body Saw Video 1

There’s no spoken explanation in this video. However, the woman gives a clear demonstration of the movement. She is rocking forward and back without moving her feet.

Body Saw Video 2

This video demonstrates a slightly different version of the body saw. The guy doing the exercise places his feet on sliders. So rather than rocking back and forth, he slides his whole body.

Here’s how they explain the body saw:

“… he’s gonna come down to the plank position. You guys notice his feet, he just has simple furniture movers or Valslides to help him do this exercise. In a straight line from his head to his heel, all he’s going to is pull himself forward a few inches and push himself back a few inches. Now pulling yourself forward is pretty simple. As he pushes back he has to make sure his hips do not sag or put any pressure on his lumbar spine. So when you guys are doing this simply slow the movement down, take your time with it, keep your hips even, let your trunk do the work.”

Body Saw Video 3

The woman in this video supports her legs on a foam roller.