Forearm Plank Saw: How-to, Benefits & Variations
Forearm plank saw adds a rocking motion to a plank for dynamic core training. Rock forward and back on forearms while keeping body straight.
Forearm Plank Saw: How-to, Benefits & Variations
Hold a forearm plank, then rock your body forward and backward like a saw blade. Tiny range, massive demand. The forearm plank saw turns a static hold into a dynamic anti-extension challenge that your abs feel in places you did not know existed. The rocking motion forces constant core recalibration, working your deep stabilizers in a way that standard planks cannot. Two sets of ten rocks and you will understand.
Pilates Burn 7
Lianna Brice
How to Do Forearm Plank Saw
Set up in the starting position for forearm plank saw. Feet hip-width apart (or as the exercise requires). Engage your core before initiating any movement.
Begin the movement with control. Lianna Brice cues: "When you go forward, you get your lower abdominals, and as you shift your weight back, your upper abdominals."
Complete the full range of motion. "shift forward, and back... check you're still lifted in the ribcage"
Return to the starting position with control. Don't rush the eccentric (lowering) phase.
Lianna Brice adds: "Shift our weight towards our hands, towards our heels."
Muscles Worked
Primary
Secondary
Why this matters in perimenopause
resistance training preserves muscle mass and bone density during perimenopause. The forearm plank saw directly supports this by targeting key muscle groups.
Coach's Tips
"When you go forward, you get your lower abdominals, and as you shift your weight back, your upper abdominals." - Lianna Brice
Lianna Brice
"shift forward, and back... check you're still lifted in the ribcage" - Lianna Brice
Lianna Brice
"Shift our weight towards our hands, towards our heels." - Lianna Brice
Lianna Brice
Why This Matters for You
resistance training preserves muscle mass and bone density during perimenopause. The forearm plank saw loads bones and builds lean muscle during a time when the body needs it most. Research supports resistance training for women during the menopausal transition.
Variations & Modifications
Benefits
Builds strength
The forearm plank saw targets a key muscle group, making it efficient for building functional strength that transfers to daily activities.
Supports your body through hormonal changes
resistance training preserves muscle mass and bone density during perimenopause. The forearm plank saw directly addresses this.
Requires minimal equipment
No equipment needed. You can do the forearm plank saw at home, in a hotel room, or between meetings.
Common Mistakes to Avoid
Using momentum instead of muscle
Slow down. If you can't complete the forearm plank saw with a two-second pause at the hardest point, the weight is too heavy or you're moving too fast.
Holding your breath
Exhale during the effort phase, inhale during the return. Holding your breath spikes blood pressure and reduces core stability.
Workouts Featuring This Exercise
Join women building strength and confidence with certified trainers
Frequently Asked Questions
Get forearm plank saw in a guided workout
Access 2 workouts featuring this exercise, plus personalized plans from Dr. Wellls.
Join women building strength and confidence with certified trainers
Your membership funds independent women's health research