Saw

The Saw exercise is a classic Pilates exercise that focuses on strengthening the core , improving the flexibility of the spine and stretching the hamstrings and back muscles . The exercise is excellent for improving posture and core stability , making it an ideal exercise for those looking to increase their stability and flexibility.

Correct technique

Follow these steps to perform the saw exercise correctly:

1. Start by sitting on a mat with your legs stretched out in front of you in a V shape, slightly wider than hip width.
2. Extend your arms out to the side at shoulder height, palms down.
3. Inhale and sit tall while lengthening the spine.
4. On the exhale , twist your upper body to the right and reach your left hand down towards your right foot. Lower your left hand as if you are "sawing" past your little toe while keeping your hips on the floor and your core engaged .
5. Inhale as you return to center and exhale as you twist to the left and reach your right hand toward your left foot.

Complete one set by switching sides for 10-12 repetitions , focusing on controlled movement and a long spine.

Common errors

To get the most out of the saw exercise, avoid these typical mistakes:

• Collapsing back : Keep the spine long and straight as you twist, avoiding rounding of the shoulders and upper back.
• Hips lift off the floor : Your hips must remain stable and on the floor for proper rotation of the spine.
• Too much stretch : Avoid stretching too far if it goes against your shape. Focus on controlled movement rather than depth.

Modifications and Variations

Whether you're a beginner or looking for a challenge, here are some useful modifications and variations:

• Beginner Modification: If your hamstrings are tight, sit on a folded towel or yoga block to keep your spine straight and avoid collapsing.
• Advanced Variation: For increased difficulty, slow down and hold the twist in the end position for a few seconds to intensify the stretch.

Repetitions and sets

For beginners, aim for 2-3 sets of 6-8 reps per side. For the more advanced, try 3-4 sets of 10-12 reps on each side with a steady pace and good form.

Breathing tips

Inhale as you sit up straight and exhale as you turn and reach towards your foot. This breathing rhythm helps stabilize the core and creates flow in the movement.

Visual angles and tips

Observing the saw exercise from different angles can help you improve your technique:

• Lateral Angle: Watch your posture, making sure to keep the spine long and the core engaged during each twist.
• Front Angle: Pay attention to your arms and make sure your hips stay on the floor as you turn.

Demonstration video

Here's a video that demonstrates the saw drill and helps you perfect your form: