Master the Slideboard Bodysaw Exercise
You’ve probably seen it: the sleek, smooth movement of a slideboard bodysaw that looks deceptively simple. Then you try it, and your abs start screaming before your brain can catch up. It’s not just a workout—it’s an experience. If you’re ready to take your core strength to gladiator-level, buckle up.
Let’s dive into the art and science of the slideboard bodysaw.
Why the Slideboard Bodysaw is a Game-Changer
Here’s why this exercise has earned its spot as a staple for athletes and fitness junkies:
- Engages Deep Core Muscles: This isn’t just about six-pack abs. It activates your transverse abdominis (the internal weight belt).
- Low-Impact, High-Intensity: Perfect for crushing your core without wrecking your joints.
- Functional Strength: Translates to better stability, posture, and performance in your sport—or your next lumberjack competition.
Step-by-Step: Mastering the Slideboard Bodysaw
What You’ll Need:
- A slideboard or a smooth surface with sliders (furniture movers or even socks work in a pinch).
- Some grit.
Starting Position:
- Get into a forearm plank. Elbows directly under shoulders, core tight, and glutes squeezed like you’re trying to crack a walnut.
- Feet should rest on the slideboard or sliders.
- Think “long spine”—keep your neck in line with your back.
The Movement:
- Saw Out: Slowly extend your body backward by sliding your feet away from your elbows. Keep your core braced and hips level.
- Pause: Hold for a second when you feel the sweet burn in your abs.
- Saw In: Engage your core and pull your body forward, back to the starting position.
Pro Tip: Keep the motion slow and controlled. If you’re jerking around like a malfunctioning robot, you’re not doing yourself any favors.
Common Mistakes (And How to Fix Them)
| Mistake | What Happens | Fix It |
|---|---|---|
| Sagging hips | Puts pressure on your lower back. | Brace your core and imagine pulling your ribs toward your pelvis. |
| Arching your back | Kills your form and your spine. | Squeeze your glutes and keep your pelvis tucked. |
| Rushing the movement | Turns it into a cardio exercise instead of core-strengthening. | Slow. It. Down. Quality over quantity. |
| Forgetting to breathe | Leads to tension and burnout. | Inhale as you extend, exhale as you return. |
Slideboard Bodysaw Variations: Level Up or Modify
Beginner Modifications:
- Perform the exercise on your knees instead of your toes.
- Limit your range of motion until your core is stronger.
Advanced Progressions:
- Add a weighted vest for extra resistance.
- Combine with a push-up at the start of each saw.
- Perform on one leg to challenge your balance and stability.
Training Tips for Maximum Gains
- Start Small: Begin with 2-3 sets of 8-10 reps, focusing on perfect form.
- Pair It Up: Combine with planks, hollow holds, or hanging leg raises for a killer core workout.
- Frequency: Hit this exercise 2-3 times per week, allowing recovery between sessions.
Muscles Worked: The Breakdown
| Primary Muscles | Secondary Muscles |
|---|---|
| Transverse Abdominis | Shoulders |
| Rectus Abdominis (6-pack) | Hip Flexors |
| Obliques | Lower Back |
The Slideboard Bodysaw Experience: Tips from the Trenches
- Visualization: Imagine pulling your elbows toward your feet while keeping your body rigid. It’s all about mental connection to your core.
- Mind Over Muscle: When the burn kicks in, tell yourself, “This is where the magic happens.”
- Recovery Game: Follow up with stretching or foam rolling your hip flexors and abs to prevent tightness.
FAQs: Fine-Tuning Your Bodysaw Game
Q: Can I do this without a slideboard?
A: Absolutely. Substitute with sliders, socks on a hardwood floor, or even paper plates on carpet. The principle is the same.
Q: How long until I see results?
A: Stick to 2-3 weekly sessions, and you’ll notice improved core strength and stability in about 4-6 weeks.
Q: Can this replace traditional planks?
A: While it’s a killer upgrade, keep some plank variations in your routine for a well-rounded core program.
Unleash Your Inner Spartan
The slideboard bodysaw isn’t just an exercise—it’s a core symphony of power, control, and mental grit. Each rep carves out a stronger you. So grab your slideboard, dig deep, and saw your way to glory. You’ve got this.