How To Perform Stability Ball ‘Hacksaw’ Planks

The Stability Ball Hacksaw Plank (or also known as a "Body Saw Plank") works your core by challenging your ability to keep your back from arching. Here are both beginner and advanced variations.

Level/Difficulty: Beginner to Advanced

Muscle Group(s): core, obliques, back, shoulders

Equipment: stability ball

Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises

Coaching Cues:
Core engaged, neutral spine, don’t allow back to arch

Before starting:

Be sure to breathe well throughout and brace your core.

Level 1: Plank from your knees

Level 2: Plank from your toes

1. Kneel on the floor in front of the stability ball. Place both forearms and elbows on the ball and push your hips forward.

2. Engage the core. Either keep the knees to the floor (Level 1) or lift the knees off the floor (Level 2) and keep the body in a straight line from the feet to the head.

3. Slide the ball forward until you feel the abs working even more. Pull the ball back to the start and repeat for your desired number of reps.

If you feel the low back, engage the core more, or the ball went too far ahead of you.