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Body Saw with Gliders

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Body Saw with Gliders
Body Saw with Gliders
Body Saw with Gliders

Body Saw with Gliders Exercise: Improving Core Strength and Stability

The Body Saw with Gliders exercise is an effective and challenging way to improve core strength and stability. It targets the abdominal muscles, particularly the rectus abdominis and the transverse abdominis, which play a crucial role in stabilizing the spine and maintaining good posture. By incorporating gliders into this exercise, you can add an element of instability, further engaging your core muscles and enhancing the overall effectiveness of the workout.

Benefits of Body Saw with Gliders Exercise

There are numerous benefits to incorporating the Body Saw with Gliders exercise into your fitness routine:

1. Improved Core Strength

The primary focus of this exercise is to strengthen the core muscles. As you perform the body saw motion, your core muscles contract and work to maintain stability, resulting in improved strength over time.

2. Increased Stability

The instability introduced by the gliders requires your core muscles to work harder to maintain balance. This, in turn, enhances your overall stability and proprioception, making you more resistant to injury during daily activities and sports.

3. Enhanced Posture

Strong core muscles are essential for maintaining proper posture. Body Saw with Gliders exercise targets these muscles, helping to keep your spine aligned and preventing slouching or hunching.

4. Engaged Abdominal Muscles

The body saw motion activates the rectus abdominis and the transverse abdominis, also known as the "deep core" muscles. By engaging these muscles, you can achieve a toned and defined midsection.

5. Increased Caloric Burn

The Body Saw with Gliders exercise is a compound movement that involves multiple muscle groups, including the core, glutes, and shoulders. As a result, it can help accelerate calorie burning and contribute to weight loss efforts.

How to Perform the Body Saw with Gliders Exercise

To perform the Body Saw with Gliders exercise, follow these steps:

  1. Start by assuming a plank position with your forearms and toes on the ground. Your elbows should be directly below your shoulders, and your body should form a straight line from head to toe.

  2. Place gliders or paper/plastic plates under each foot.

  3. Engage your core muscles and slowly shift your weight forward, allowing your body to move in a saw-like motion.

  4. Continue to slide your body forward until your shoulders are slightly in front of your elbows. Be sure to maintain stability by engaging your core muscles throughout the movement.

  5. Once you have reached the furthest point, push back with your forearms, sliding your body back to the starting position.

  6. Repeat this motion for the desired number of repetitions.

Tips and Considerations

Here are some tips and considerations to keep in mind as you incorporate the Body Saw with Gliders exercise into your routine:

  • Start with a smaller sawing motion and gradually increase the range of motion as you build strength and stability.

  • Maintain a neutral spine throughout the exercise, avoiding any excessive arching or rounding of the back.

  • Control the movement and avoid jerky or uncontrolled motions to prevent injury.

  • Focus on engaging your core muscles and keeping them activated throughout the exercise.

  • Breathe steadily throughout the movement, inhaling during the push back phase and exhaling during the forward sawing motion.

  • If you do not have gliders, you can use paper or plastic plates on a smooth surface as an alternative.

Conclusion

The Body Saw with Gliders exercise is an excellent addition to any core-strengthening routine. It provides a unique challenge by incorporating instability, thereby engaging the core muscles to a higher degree. Regularly performing this exercise can lead to improved core strength, enhanced stability, and better posture. So, grab your gliders and get ready to reap the benefits of this effective exercise!

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