Saw with Twist

Saw with twist is a Pilates exercise that combines spinal flexion with rotation to strengthen the core muscles, improve flexibility, and increase mobility in the back and shoulders. This variation of the classic "Saw" exercise involves a deep rotation, which helps stretch both the back and hamstrings while providing a good core workout.

Correct form and technique

How to perform the Saw with a twist correctly:

  1. Sit with your legs extended in a V-position, with your feet flexible and your arms extended to your sides at shoulder height.
  2. Inhale as you lengthen your spine, pulling your belly button in toward your spine to stabilize your core.
  3. Exhale and rotate the upper body to the right, stretch the left arm towards the right foot at the same time as the right arm is pulled backwards. Rotate from the waist up, keeping your hips from moving.
  4. Continue the movement by reaching toward the foot to get a deep stretch in the hamstrings.
  5. Inhale as you straighten up and return to the starting position, before repeating on the other side.

Keep your upper body long and avoid rounding your back when you reach forward.

Common errors

To get the most out of Saw with a twist, avoid these common mistakes:

  • Round back: Avoid collapsing your upper body while reaching forward. Keep your spine long and active.
  • Bending the knees: Keep your legs extended throughout the movement to achieve a deeper stretch in the hamstrings.
  • Excessive rotation: Do not force the rotation. Focus on controlled movement and correct technique.
Modifications and variations

Depending on your fitness level, you can adapt the exercise as follows:

  • Beginners: If you have tight hamstrings, sit on a cushion or bend your knees slightly to maintain proper back position.
  • Advanced: For an added challenge, try holding your arms behind your head while performing the exercise, which activates your core more intensively.
  • Using weights: Hold light weights in your hands to increase resistance and build upper body strength.

Number of repetitions and sets

Perform 2-3 sets of 5-8 repetitions on each side. Focus on slow, controlled movements for optimal effect.

Breathing technique

Inhale as you lengthen your spine, and exhale as you rotate and extend forward. This helps you keep your movements controlled and active.

Back to blog