The Saw Pilate
The saw is a fundamental Pilates bodyweight exercise targeting the obliques and abdominal muscles. It combines spinal rotation with a forward reach, stretching the hamstrings and outer hips while building rotational core strength and spinal mobility.
How to do it
- Sit upright with your legs extended wide and arms stretched out to the sides at shoulder height.
- Engage your core and sit tall through your spine.
- Inhale and rotate your torso to the right.
- Exhale and reach your left hand toward your right little toe in a sawing motion, pulsing three times.
- Inhale and return to the center upright position.
- Repeat on the opposite side and continue alternating for the desired number of repetitions.
Form cues
- sit tall through your spine
- keep your legs wide and active
- reach toward your pinky toe
- pulse three times with control
- keep your hips glued to the mat
Breathing: Inhale to rotate your torso, then exhale as you reach and pulse toward your foot.
Common mistakes
- rounding your back too much, which puts unnecessary stress on your spine
- letting your hips lift off the floor, which reduces the stretch in your hamstrings
- rushing the rotation, which prevents you from engaging your core muscles
Muscles worked
Primary: obliques. Secondary: abs, hamstrings, lower back.
Suggested sets & reps
Get fitter
3 sets x 10-12 reps per side, rest 45s
Lose weight
3 sets x 12-15 reps per side, rest 30s
Build muscle
3 sets x 8-10 slow, controlled reps per side, rest 60s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp pain in your back or hips, ease off immediately and choose a gentler range of motion.
- If you have a history of spinal issues, check with a professional before adding rotational movements to your routine.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this exercise?
You should feel a gentle stretch in your hamstrings and back, and a light engagement in your waist and side abdominal muscles.
What if I cannot reach my toes?
That is perfectly fine. Reach toward your shin or knee instead. Focus on the rotation rather than how far you can reach.
Can I do this if I have back pain?
If you have any history of back pain, focus on sitting tall and performing smaller, controlled movements. If you feel sharp pain, stop immediately.