Mastering the Pilates Saw for Core Stability

You don't need to join a formal studio session to reap the benefits of Pilates. These movements are renowned for their focus on stability, pulsing motions, and sustained tension, which are highly effective for building functional core strength. Among these exercises, the 'saw' stands out as a powerful tool for sculpting the abs and improving overall body mechanics.


According to Sarah Jenkins and Hedi Sabouhi, Pilates instructors and co-founders of Aligne LA, this movement is essential for functional fitness:

«Pilates addresses anti-rotation and oblique work directly through exercises like the saw, which train the obliques and deep stabilizers to control and resist rotation, not just produce it.»

How to Perform the Pilates Saw

To integrate this move into your routine, follow these steps:

  1. Start by sitting on the floor with your legs extended in a wide V-shape and your arms reaching out to the sides at shoulder level.
  2. Maintain an engaged core and an upright, tall spine, then rotate your torso toward one side.
  3. While rotating, reach the opposite hand toward the outside of your foot, performing small, controlled pulses to mimic a sawing motion.
  4. Return to the starting center position with control before alternating to the other side.

Benefits for Athletes

For those involved in rotational sports, the saw is particularly advantageous. Regular practice leads to increased power and improved movement patterns, while also significantly lowering the risk of lower back injuries by strengthening the stabilizing muscles of the spine.


Adjusting the Intensity

Modifications for Beginners: If you struggle with flexibility, consider bending your knees slightly or sitting on a yoga block or folded towel to keep your back straight. You can also narrow your leg stance to ease pressure on the hips and hamstrings, or aim for your shin or ankle instead of your foot to limit the range of motion.


Progressing the Move: Once the basic form is comfortable, challenge yourself by deepening the rotation and lengthening your reach. Slowing down the rhythm will increase time under tension, further engaging the obliques. Additionally, you can incorporate light weights to intensify the pulses at the peak of your reach.