Core · Stability Ball
Exercise Ball Body Saw
How to do the exercise ball body saw, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Stability Ball
- Difficulty
- Advanced
- Logged as
- Reps
- Movement
- Isometric
- Mechanic
- Compound
How to do it
Set up in a forearm plank with your shins or the tops of your feet resting on a stability ball. Keeping a rigid line from head to heels, push back through your forearms so the ball rolls toward your feet, then pull forward to return. Move in a slow, controlled saw motion.
- 1Feel your abs working harder as you push back and lengthen the body line
- 2Feel your shoulders and forearms driving the saw and holding you steady
- 3Keep your hips locked level the entire range
Common mistakes
- Don't let your hips sag or your lower back arch as you push back
- Avoid going so far that you lose the brace and collapse
- Don't let the ball wobble side to side; keep the motion straight
Muscles worked
The exercise ball body saw mainly works the lower abs, with the lats, upper abs, obliques, forearms, lower back, glutes, front delts, and hip flexors assisting.
- Lower AbsPrimary
- LatsSupport
- Upper AbsSupport
- ObliquesSupport
- ForearmsSupport
- Lower BackSupport
- GlutesSupport
- Front DeltsSupport
- Hip FlexorsSupport
- TricepsMinor
- Mid ChestMinor
- Upper TrapsMinor
- Lower TrapsMinor
- QuadsMinor
- HamstringsMinor
Kovo programs the exercise ball body saw for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.