Exercise Ball Body Saw

1. Get into a forearm plank position with your shins resting on top of a stability ball.
2. Stack your elbows directly under your shoulders and brace your core tightly.
3. Keep your body in a straight line from head to heels, avoiding any sag in the hips.
4. Slowly push your forearms forward so the ball rolls back slightly under your shins.
5. Pause briefly once you feel your core working to resist the movement.
6. Pull your body back to the starting plank position using your abs, not your arms.
7. Perform 3 sets of 8 to 12 controlled rolls, keeping the range small if you are new to the movement.

Common Mistakes

• Hips sagging or piking: Letting the hips drop or rise breaks the straight line and shifts stress to the lower back. Keep a tight brace throughout every roll.
• Rolling too far: A large range of motion before you have core control can strain the lower back. Start with a small roll and increase distance gradually.
• Rushing the tempo: Sawing back and forth quickly turns this into momentum instead of a controlled core exercise. Slow down and control both directions.
• Shins slipping off the ball: An unstable base means your setup position was off. Keep the ball under your shins, not your knees or feet.