Saw with Twist

Saw with Twist is a classic Pilates exercise that combines rotation and flexion of the spine. This exercise strengthens the obliques, improves spine mobility and stretches the hamstrings. It is ideal for increasing body awareness and improving posture.

Correct Execution of Saw with Twist

Follow these steps to perform the exercise correctly:

  1. Sit upright on the mat with your legs stretched out in front of you, slightly wider than hip-width apart.
  2. Extend your arms out to the sides at shoulder height, palms facing down.
  3. Inhale deeply and turn the upper body to the right, keeping the pelvis stable.
  4. Exhale and bend forward over the left leg as you reach the left hand towards the little toe of the right foot.
  5. Keep the right arm stretched back and turn the head to look towards the right arm.
  6. Inhale and slowly roll up to an upright position while remaining in rotation.
  7. Exhale and rotate the upper body back to the center.
  8. Repeat on the opposite side.

Common Mistakes to Avoid

To get the most out of the exercise, avoid the following mistakes:

  • Hip lift: Make sure both hips stay in contact with the mat throughout the movement to avoid imbalance.
  • Rounding the back: Focus on lengthening the spine forward rather than rounding the back when bending forward.
  • Excessive rotation: Avoid rotating the torso more than feels comfortable; listen to your body to prevent injury.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Bend the knees slightly if sitting with legs outstretched is challenging, or place a pillow under the hips to ease tension in the hamstrings.
  • Advanced: Increase intensity by holding a small weight in each hand to further challenge strength and stability.

Number of Repetitions and Sets

Perform 2-3 sets of 5-8 repetitions on each side, depending on your level and comfort. Focus on the quality of the movement rather than the quantity.

Breathing

Inhale as you twist your torso and exhale as you bend forward. Inhale again as you roll up and exhale as you return to center. Controlled breathing helps to maintain the rhythm and stability of the exercise.

Video Demonstration

Watch this video for a visual guide to properly performing Saw with Twist:

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