Abs & core
Plank Saw
From a forearm plank, you rock your body forward and back over your elbows like a saw. Moving your shoulders past your elbows makes a plain plank a lot harder for your abs.
- Works
- Core, front shoulders
- Equipment
- A mat
- Load
- Bodyweight
How to do it
- 1Set up in a forearm plank with your elbows under your shoulders and your feet together.
- 2Brace your core and squeeze your glutes so your body stays in a straight line.
- 3Rock forward on your toes so your shoulders move a few inches past your elbows.
- 4Push back through your forearms until your shoulders are just behind your elbows, then rock forward again.
Cues
- Small, smooth moves. A few inches each way is plenty.
- Your body moves as one piece.
- The further forward you go, the harder it gets. Only go as far as your back stays flat.
Common mistakes
- Lower back sagging as you rock forward. Shorten the range and squeeze your glutes.
- Hips piking up as you push back. Keep your hips in line and move from your shoulders.
- Rocking too far. Big rocks pull your back out of line. Keep it to a few inches.
Easier
Do it with your knees on the mat, or make the rock smaller.
Harder
Rock a little further forward while your back stays flat, or slow down to 2 seconds each way.
Try it: 3 rounds of 30 seconds on and 15 seconds off.
What does a plank saw work?
Mostly your abs, which have to work harder to keep your back flat as your body moves forward. Your shoulders work too, since they push you forward and back.
