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Exercise Benefits With Proper Form & Technique

Saw Plank

through 5 votes
muscles:Rectus AbdominisMuscle
synergists:TrapeziusMuscle, Lower BackMuscle, DeltoidsMuscle, ObliquesMuscle, QuadricepsMuscle, HamstringsMuscle, GlutesMuscle
required:Doable Without Equipment And Weights
fitness level:Normal
exercise type:Strength
Variations available (23)
Starting PositionExecution - 1nd Step
Execution - 2rd Step
Starting Position (Alternative)Execution - 1nd Step
Execution - 2rd Step

Starting Position

  • place a towel (or two washclothes or Valslides) on a smooth ground
  • knee in front of the towel, put the tiptoes on
  • the legs are opened hip width
  • lean your upper body forward a bit and place the forearms on the ground
  • your elbows are under your shoulders and support the upper body
  • brace your body and lift hip and knees
  • your body is in a line now from head to toe
  • look to the ground and keep the back straight

Correct Execution

  • guide the body forward by pulling the forearms to the abs
  • the forearms and elbows stick to the ground
  • the angle between forearms and upper arms becomes smaller
  • your feet are sliding forward on the towel
  • do not let the hip sink down and avoid a hollow-back
  • move your body back above the starting position, so that the angle between forearms and upper arms becomes bigger than 90 degrees
  • repeat the movements several times
  • rest the body on the ground for a short break and go on to the next set

tip for the workout

  • you can also do this core exercise without a towel, it becomes easier then
  • your feet and tiptoes support the movement
  • tilt them according to the direction forth or back, the tiptoes stick to their position on the ground