Exercise Ball Body Saw

Master the Exercise Ball Body Saw for a powerful anterior core. This challenging move uses a stability ball and your body weight to build incredible core

AdvancedWaist Stability ball

Movement: Compound
Force: Static
Per set: 1 min
Rest: 2 min

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Description

A challenging core exercise that involves using an exercise ball and your body weight to create a 'sawing' motion.

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How to do Exercise Ball Body Saw

01
Setup
Begin in a forearm plank position on the floor, with your elbows directly under your shoulders and forearms parallel. Place your shins or the tops of your feet on the stability ball, ensuring your body forms a straight line from head to heels.
02
Setup
Actively engage your core by tucking your pelvis slightly to flatten your lower back and bracing your abdominal muscles. Your hips should be neither sagging nor piked up.
03
Keeping your core tight and body rigid, slowly push your body backward by extending your arms, allowing the ball to roll further back towards your toes. Only go as far as you can maintain a straight body line.
04
Pause briefly at the end of your controlled range of motion, ensuring your hips are not sagging and your lower back is not arching.
05
Slowly pull your body forward, rolling the ball back towards your shins/knees, returning to the starting forearm plank position. Exhale as you pull forward, actively squeezing your core.
06
Continue the controlled 'sawing' motion, maintaining a stable plank throughout, avoiding any uncontrolled swinging or loss of core tension.

Tips

Prioritize control over range of motion; only extend as far back as you can without letting your hips sag or your lower back arch. Quality movement is key for core engagement.
Focus on your breathing: Inhale as you push back to maintain intra-abdominal pressure, and exhale forcefully as you pull forward to deepen core contraction.
Keep your forearms firmly planted and actively press them into the floor throughout the movement to stabilize your upper body and prevent unnecessary shoulder shrugging.
Adjust the difficulty by changing foot placement: placing the ball closer to your ankles increases the lever arm and makes the exercise harder, while closer to your shins makes it slightly easier.

Common mistakes

Allowing your hips to sag towards the floor indicates a loss of core tension; fix this by actively tucking your pelvis and bracing your abs throughout the entire movement, engaging your glutes.
Arching your lower back places undue stress on the lumbar spine; fix this by maintaining a neutral spine and consciously engaging your glutes and abs to prevent hyperextension.
Using momentum to swing your body back and forth reduces core engagement; fix this by performing each repetition slowly and with controlled precision in both the forward and backward phases.

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Questions

Is Exercise Ball Body Saw good for beginners?

Exercise Ball Body Saw is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Exercise Ball Body Saw?

You need Stability ball to perform Exercise Ball Body Saw. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Exercise Ball Body Saw?

Prioritize control over range of motion; only extend as far back as you can without letting your hips sag or your lower back arch. Quality movement is key for core engagement. Focus on your breathing: Inhale as you push back to maintain intra-abdominal pressure, and exhale forcefully as you pull forward to deepen core contraction. Keep your forearms firmly planted and actively press them into the floor throughout the movement to stabilize your upper body and prevent unnecessary shoulder shrugging. Adjust the difficulty by changing foot placement: placing the ball closer to your ankles increases the lever arm and makes the exercise harder, while closer to your shins makes it slightly easier.

What are common mistakes when doing Exercise Ball Body Saw?

Allowing your hips to sag towards the floor indicates a loss of core tension; fix this by actively tucking your pelvis and bracing your abs throughout the entire movement, engaging your glutes. Arching your lower back places undue stress on the lumbar spine; fix this by maintaining a neutral spine and consciously engaging your glutes and abs to prevent hyperextension. Using momentum to swing your body back and forth reduces core engagement; fix this by performing each repetition slowly and with controlled precision in both the forward and backward phases.