Exercise Ball Body Saw - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Exercise Ball Body Saw

Step by step instructions, muscle activation and variants for the Exercise Ball Body Saw.

MediumAbsCore

About this exercise

The exercise ball body saw is a challenging core stability exercise performed in a plank position with forearms resting on an exercise ball. By pushing the ball forward and pulling it back, you create a sawing motion that demands intense anti-extension strength from the abs and core. The unstable surface of the ball increases the difficulty compared to a floor-based body saw.

How to Perform

  • Kneel in front of an exercise ball and place both forearms on top of it, hands clasped or flat
  • Extend your legs behind you to form a straight plank, balanced on your toes
  • Brace your core and ensure your body forms a straight line from head to heels
  • Push the ball forward by rolling it away from your body, extending your arms slightly
  • Pull the ball back toward you by contracting your core, returning to the starting plank position
  • Keep your hips level throughout and avoid letting your lower back sag or arch

Muscle Activation

Primary
AbsCore
Secondary
Front shoulders

Common Mistakes

Common mistakes content is coming soon.

About the Exercise Ball Body Saw

The Exercise Ball Body Saw is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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