How to Effectively Train Your Core Without Doing Any Crunches!
Week 4: Valslide Body Saw
Welcome back to Week 4 in our 5-week series, where we will showcase a new safe, effective, and most importantly, crunch-less, core exercise every week. In the last three weeks we have covered: the Pallof Press, Plank Variations, and most recently, Plank Variations with Valslides.
In case you missed last week’s post, we showcased some really tough plank progressions using Valslides, which are compact, plastic slides that you can can use to challenge your stability through full body exercises. Valslides present a tough progression for many exercises, especially when it comes to core work.
This week we will show you another tough exercise using the Valslides, called the Body Saw. The Body Saw is a terrific anti-rotation exercise, making it a safe and extremely effective core exercise.
Week 4: Valslide Body Saw
To begin, you will need one pair of Valslides OR a pair of traditional paper plates, which can act as a great alternative and cost-effective solution.
How to Perform the Valslide Body Saw:
- Place your feet on each of the slides and forearms on the floor
- Lift your hips into a plank position
- Use arms to move body back and forth, like a saw
- Keep your core tight and spine in a neutral position at all times!
- Perform for time or reps
Ways To Progress the Valslide Body Saw:
There are a few ways that you can progress the Body Saw to challenge your body even more. Here are a few ways:
- Increase reps/time
- Reduce your base of support by narrowing your feet
- Use one leg instead of two
- Use one arm instead of two
***Stayed tuned for next week and our very last week (Week 5), where we will show you how to perform the Bird Dog!***
About DeHenzel Training Systems: DeHenzel Training Systems offers In Home Personal Training services throughout Northern Virginia and Washington DC. Aside from in home, personal training is also available at the office gym or outdoors at a local park.
Within Northern Virginia, we service Loudoun, Fairfax and Prince William Counties including: Alexandria, Annandale, Arlington, Ashburn, Burke, Centreville, Chantilly, Fairfax, Falls Church, Great Falls, Herndon, Lansdowne, Leesburg, Lorton, McLean, Oakton, Reston, Springfield, Sterling, Tyson’s Corner, Vienna and Woodbridge.
