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The Best Exercise For Your Core! Body Saw!

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https://www.t-nation.com/training/inside-the-muscles-best-ab-exercises

Inside the Muscles: Best Ab Exercises

By Bret Contreras | 05/17/2010

 

Demonstration by Kathy Martin 

 

Today we are going to talk about, Bret Contreras. 

He uses electromyography (EMG)  a tool that measures how much muscle activity is going on with every movement you do.

 

Based on Bret’s experiments, this is one of the top three exercises in terms of mean and peak activity for each muscle part. 

 

The Body Saw with Floor Slides

 

Begin the workout on the floor like you would if you were doing a plank. Place your elbows on the floor, arms at 90 degrees with your body and 90 degrees with the floor. Your palms will be placed on the floor along with your forearms for stabilization. Place your feet on the floor slides to where your toes are the only thing touching the slides. Raise your hips to suspend your abdomen. Squeeze your glutes, hamstrings, and quads while keeping your body straight.

 

If you are using an Ab Wheel:

Sit down and place your feet in the straps. Once your feet are secure. Lay on your back, move to your side, roll to your stomach then get in a plank position. 

 

If you are using a Foam Roller:

Place the roller on the ground and crawl over the roller until your shins are resting on said roller. Once your shins are rested, get into a plank position. 

 

To slide, push your body away from your hands then rock (or saw) back in position so your arms are at a 90-degree angle again. Make sure you do not droop your lower back. You want to make sure your core is engaged. If you begin to sag your back then you are probably taking the range of motion too far or your core is becoming weak. Notice when this is happening, listen to your body, and do not take it too far. Complete the exercise in moderation with attention to detail so you do not injure yourself. 

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