Back to Exercise Library
Body Saw
An advanced plank variation where you rock forward and back, creating intense core and shoulder engagement.
advanced
Core
2 min
Important: You Can't "Spot Reduce" Fat
This exercise strengthens Core, Shoulders, but fat loss happens holistically across your entire body through consistent training and nutrition. You cannot target fat loss in specific areas. The key is full-body balanced training combined with a sustainable calorie deficit. This is how your body naturally reduces fat over time.
How to Do It
- 1Start in forearm plank position
- 2Body in straight line from head to heels
- 3Rock body forward, moving shoulders past elbows
- 4Maintain rigid plank position - no sagging
- 5Rock back, moving shoulders behind elbows
- 6Movement should be small (3-6 inches)
- 7Keep core extremely tight throughout
- 8Move slowly and with control
Common Mistakes to Avoid
Hips sagging or piking during movement
Moving too far (losing plank position)
Using momentum instead of control
Not maintaining body tension
Make It Easier
- Static plank hold
- Smaller range of motion
- Knee plank saw
Make It Harder
- Larger range
- Add pause at each end
- Single-leg body saw
Why This Matters for Busy Parents
As a busy parent, you need exercises that deliver results without requiring gym memberships, expensive equipment, or hours of your day. The body saw is perfect because:
- No equipment needed - do it at home, anytime, anywhere
- Time-efficient - takes just 2 minutes per set
- Builds real strength - targets core, shoulders for functional fitness
- Quiet enough - won't wake sleeping kids or bother neighbors
- Small space - requires minimal room
Remember: consistent, sustainable training is better than sporadic intense sessions. Focus on form, build gradually, and trust the process.
Quick Stats
Primary Muscles
Core
Shoulders
Secondary Muscles
Hip Flexors
Lats
Equipment
None (slippery surface helpful)
Movement Pattern
Anti-extension
Perfect For
quiet
small space
advanced core