Exercise Ball Body Saw
Exercise Ball Body Saw Exercise Description
The Exercise Ball Body Saw is a forearm‑plank variation performed with the forearms on a stability ball, emphasizing anti‑extension control of the trunk. Primary muscles include the rectus abdominis, transverse abdominis, and internal/external obliques; the serratus anterior, latissimus dorsi, deltoids, glutes, and quadriceps assist in maintaining a rigid body line from head to heels. From a stable plank, you glide the ball forward and back via the shoulders while the spine remains neutral and the pelvis level. Lengthening the lever arm at the shoulders increases the demand on the anterior core to resist lumbar extension. Keep the motion slow and controlled, using only a range where you can keep the ribs stacked over the pelvis without low‑back sag or hip piking. The aim is precise tension and alignment—not speed or distance.
- Muscle Groups: Abs, Core, Waist
- Target Muscles: Rectus Abdominis
- Assisting Muscles: External Obliques, Internal Obliques, Transversus Abdominis
- Stabilizing Muscles: Gluteus Maximus, Serratus Anterior, Trapezius - Lower Fibers, Vastus Lateralis, Vastus Medialis
- Body Area: Upper Body
- Body Parts: Core, Torso
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Stability Ball
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Trunk Flexors
- Joint Involvement: Single-joint
- Muscle Location: Stomach
- Movement Direction: Horizontal
- Muscle Position: Anterior
- Gender: Male
How To Do The Exercise Ball Body Saw Exercise
‘- Place a stability ball under your forearms with elbows directly beneath shoulders; forearms parallel, hands relaxed.
– Set toes on the floor, feet about hip‑width for control; form a straight line from head to heels.
– Brace: lightly tuck ribs toward pelvis, engage glutes and quads, and keep the neck neutral (gaze slightly ahead).
– Create shoulder stability by pressing forearms down into the ball and keeping shoulder blades gently protracted and depressed.
– Initiate the “saw”: reach the shoulders forward to roll the ball away a few inches, allowing your body to shift backward as one unit.
– Keep the spine neutral—no arching through the low back—and hips level throughout.
– Stop the forward roll before losing rib‑to‑pelvis alignment or if the ball begins to wobble.
– Pull the ball back under the shoulders by driving elbows/forearms down and back, maintaining full‑body tension.
– Breathe steadily; avoid breath‑holding. Exhale lightly as you reach, inhale as you return.
– Move smoothly with deliberate control; prioritize stability over range.
– To exit, gently lower knees to the floor and come off the ball.
Exercise Ball Body Saw Tips
‘- Start with elbows directly under shoulders on the ball, forearms parallel, and feet about hip‑width to form a straight line from head to heels.
– Lightly tuck the ribs toward the pelvis, engage glutes and quads, and keep the neck neutral with your gaze slightly ahead.
– Press the forearms down into the ball and maintain gently protracted and depressed shoulder blades for shoulder stability.
– Initiate the “saw” by reaching the shoulders forward to roll the ball away only a few inches, letting your body shift backward as one rigid unit.
– Keep the spine neutral with no low‑back arch and hips level, maintaining the ribs stacked over the pelvis.
– Stop the forward roll before you lose rib‑to‑pelvis alignment or if the ball starts to wobble.
– Pull the ball back under the shoulders by driving the elbows and forearms down and back while maintaining full‑body tension.
– Move slowly and smoothly with deliberate control, prioritizing stability over how far you roll.
– Breathe steadily—exhale lightly as you reach forward and inhale as you return, avoiding breath‑holding.
– When finished, gently lower your knees to the floor before coming off the ball.
Exercise Ball Body Saw Beginner Introduction
The Exercise Ball Body Saw is a challenging core stability drill that blends a plank position with gentle movement on a stability ball. The body is supported on the forearms and toes, while the shoulders shift slightly forward and backward, causing the ball to roll. Throughout the motion, the middle of the body works hard to stop the lower back from dipping or the hips from lifting, turning a simple plank into a dynamic test of control and balance.
This exercise primarily targets the abs and deep core, with strong help from the side abs. The shoulders, rib cage area, lats, glutes, and front thighs all contribute to holding a long, straight shape. As the shoulders travel farther away, the front of the torso handles more load, so even small changes in distance can noticeably raise the challenge. The overall theme is deliberate, smooth movement with consistent muscle engagement and steady breathing, placing quality of alignment above big ranges of motion or speed.