Exercise Ball Body Saw

Muscles worked

Setup

1. Place your forearms on the center of a stability ball, either clasping your hands or keeping them parallel.
2. Step your feet back into a plank position with your feet hip-width apart and legs fully extended.
3. Align your shoulders directly over your elbows, creating a straight line from your head to your heels.
4. Engage your glutes and tuck your pelvis slightly to create a rock-solid foundation.

How to do it

1. Exhale and slowly push the ball away from your body by extending your arms forward, maintaining a rigid torso.
2. Only move as far as you can without letting your lower back arch or your hips sag.
3. Inhale and pull the ball back toward your chest until your shoulders are back over your elbows.
4. Maintain a controlled 2-second tempo for both the forward and backward phases of the movement.

Form checklist

• Keep your glutes squeezed tight to prevent lower back strain.
• Ensure the movement occurs only at the shoulder joint, not the hips.
• Maintain a neutral neck by looking at the ball throughout the set.
• Keep your core braced as if you are about to be punched in the stomach.

Pro tips

• Focus on a posterior pelvic tilt (tucking your tailbone) to maximize lower abdominal recruitment.
• Press your forearms firmly into the ball to engage the serratus anterior and stabilize the shoulder girdle.
• The further you push the ball away, the harder the core must work; focus on quality of range over distance.

Make it harder

• Add a 2-second pause at the point of maximum extension to increase time under tension.
• Narrow your foot stance or lift one foot slightly off the ground to create a greater stability challenge.

Frequently asked

What muscles does the exercise ball body saw work?

The exercise ball body saw primarily targets the abs and obliques, and also works the serratus anterior and triceps as secondary muscles.

What equipment do you need for the exercise ball body saw?

The exercise ball body saw uses stability ball.

Is the exercise ball body saw good for beginners?

The exercise ball body saw is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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