Pilates
Pilates Saw
The Pilates Saw is a seated twist and forward reach that trains abdominal control while moving your spine through rotation and gently stretching the backs of your legs.
- Beginner
- Compound
- Low injury risk
- Rest 30 sec
How to do it
- Sit tall on your mat with your legs straight, slightly wider than hip-width, and toes pointing up.
- Extend your arms out to the sides at shoulder height.
- Rotate your torso to the right.
- Reach your left hand toward the outside of your right foot as you fold forward over that leg.
- Lift your torso upright while keeping the twist.
- Rotate back to center.
- Repeat the movement on the opposite side.
Form cues
- Keep both sitting bones grounded.
- Exhale into the reach.
- Let your gaze follow your torso.
Common mistakes
- Bouncing toward the footUse one smooth reach instead of pulsing for extra distance.
- Shoulders creeping toward the earsRelax your shoulders while reaching outward through your fingertips.
- Slumping before the twistBend your knees slightly or sit on a folded towel if you cannot start upright.
Safety
Forcing the combined twist and forward bend can irritate your lower back or strain the backs of your thighs, especially when flexibility is limited.
- Begin with a small range rather than trying to touch your foot.
- Do not pull against your foot to deepen the stretch.
- Stop if you feel sharp pain, tingling, or pain traveling down a leg.
If you have osteoporosis, a history of spinal fracture, or persistent back pain, ask a physiotherapist or doctor whether this twisting forward bend is appropriate.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat
Sets and reps
- Sets
- 1–2
- Target
- 4–6 reps per side
- Rest
- 30 sec
Count each reach and return to center as one rep.