Exercise Profile
  • Target Muscle Group
  • Exercise TypeSMR
  • Equipment RequiredValslide
  • MechanicsCompound
  • Force TypeIsometric
  • Experience LevelIntermediate
  • Secondary Muscles
    None
Target Muscle Group

Abs

Abs Muscle Anatomy Diagram

Valslide Body Saw Overview

The Valslide body saw is a variation of the plank and an exercise used to strengthen your core muscles.

Implementing the use of a Valslide, as seen in the Valslide body saw, forces the core to stabilize the spine through a range of motion. This can be a good way to progress your planks if you’re in need of a challenge.

Valslide Body Saw Instructions

  1. Assume a plank position with your feet on valslides.
  2. Push your forearms into the floor as you propel your feet backwards.
  3. Pull yourself forward using your lats while maintaining a plank position.
  4. Slowly return to the starting position and repeat for the desired number of repetitions.

Valslide Body Saw Tips

  1. Do not allow the lower back to arch at any point during the set. If it does, terminate the set and rest. Repeat the set but focus on keeping tension through the abs (like you’re about to get punched in the stomach) and also squeeze the glutes.
  2. If you find you can’t maintain a neutral spinal position during the exercise then choose other variations such as wall press heel tap and hip extension which provide more stability and shorten the lever arm.
  3. Press your elbows into the floor to help engage your serratus anterior. Your upper back should be filled out and there shouldn’t be an indention between your shoulder blades.
  4. Do not hold your breath, you shouldn’t be using respiration to compensate for a lack of stability. Learn how to move while maintaining position without having to rely upon your breath.
  5. If you don’t have access to valslides then you can use a slide board, towel, or even paper plates on a slick surface such as a wood floor.
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