Saw on the Mat

The saw is similar to Corkscrew. But, instead of twisting your lower half around your body, you are twisting your upper half.

  • Author: Lesley Logan
  • June 1, 2018
Home  »  Pilates Mat Exercises | Free Tutorials   »   Saw on the Mat
Saw on the Mat - Online Pilates Classes
Table of Contents
Saw on the Mat - Online Pilates Classes
  • Difficulty: Beginner | Intermediate
  • Equipment Needed: Mat (The mat shown in this video is the Contrology Folding Mat.)
  • Reps: 3-5 each side
  • Warning: Listen to your body. When in doubt, leave it out.
  • Questions: Contact us here

Saw on the Mat

The Saw is similar to Spine Stretch and Corkscrew on the Pilates Mat. Instead of twisting your lower half around your body like you do in Corkscrew, you are twisting your upper half. But, our bodies are tricky because they like to do things the easy way. This exercise requires you to focus on anchoring your hips as you twist your body around your lower half. It’s easy to think you are twisting by moving one hip forward as you twist, or to twist your head around more. Your eyes can focus on your center and your arm can press into the leg it is twisting towards.

To keep your hips stable, pull your opposite hip back as you twist.

Sitting tall with your legs slightly wider than your mat. Or, if you have moon boxes, place them in the center of the moon boxes. Arms stretched wide to the side twist and bend.

Reaching long through your legs to help you lift up and out of your lower back. Once you’ve twisted and rounded forward pulse three times to deepen the twist.

Sit tall after and then do the other side.

This exercise is one I love to hate. It’s got many moving parts that allow you to cheat and still look like you are doing it. But, once doing it correctly you will feel like you’re doing criss-cross! It’s that amazing of a twist. Plus, by this time in the mat order, you will have done criss-cross and just completed corkscrew. Its a great “rinse” of the body.

Things to watch out for besides cheating your hips are: hyperextending your knees, pulling your shoulders into your ears, and over twisting your head. Look at your center not the hand behind you.

Just like you connected your arms to your back in your Hundred, maintain the connection to your arms your back in your Saw and you will feel your arms help twist you around to stretch your back.


Be sure to check out more of my Pilates Mat exercises. I want to help you continue your Pilates Mat training!

By Lesley Logan

Lesley Logan, NCPT, is the founder of OnlinePilatesClasses.com, the first free online catalogue of Pilates exercise tutorial videos, where you can also find weekly online mat classes and workshops. When not teaching from her studio in Los Angeles, Lesley can be found traveling the world leading Pilates retreats, or offering Pilates business coaching to studio owners and other instructors through her private mastermind group. Connect with Lesley on instagram @lesley.logan or through the contact page on this site.

Loving this Pilates exercise tutorial? Take weekly online Pilates mat classes with Lesley Logan.
Enjoying Lesley's teaching style? Willing to travel? Explore the world while maintaining your practice by joining Lesley on a Pilates retreat.

Disclaimer: Some of the links in this article are “affiliate links”, a link with a special tracking code. This means if you click on an affiliate link and purchase the item, we will receive an affiliate commission. The price of the item is the same whether it is an affiliate link or not. Regardless, we only recommend products or services we believe will add value to our readers. By using the affiliate links, you are helping support our Website, and we genuinely appreciate your support. By watching this video, you agree to our Terms and Conditions, which you can read here:https://opc.me/tc

Leave a comment

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

vt opc flashcard flash sale

The owner of this website has made a commitment to accessibility and inclusion, please report any problems that you encounter using the contact form on this website. This site uses the WP ADA Compliance Check plugin to enhance accessibility.

SUCH A TEASE

ONLINE MAT & REFORMER PILATES CLASS DESCRIPTIONS:

Teaser is probably one of the most photographed exercises in Pilates. Which makes people think it's a "peak pose." But, it's anything but! It's simply another layer to your Pilates practice. This week we will acknowledge how each exercise contributes to your ability to do Teaser (someday) and then how Teaser teaches you where to get curious in your practice.

On the Mat we will use light weights for one round of Teaser as they can be helpful for those still adding into their practice.
No props on the Reformer.

See you in class,

xx~LL

MAT EQUIPMENT NEEDED: Your awesome self, light weights and a Mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a Reformer!

>> Wondering what reformer I’m using? You can find out more here.

UP, UP, & AWAY

ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

We are all going to feel like Super Humans after this month!!

Whenever I’m in a hard exercise (for me) where I’m holding myself up with my arms and reaching my legs away I picture myself with super human strength!!! I can do ANYTHING! It makes me smile and helps me stay STRONG.

This month our exercise is Up Stretch and when you think about it - reaching your legs away and staying strong over the carriage may feel a lot like flying!

We’ll be focusing on stabilizing our strong cores while staying equally balanced in our arms and legs. We are giving you some amazing building blocks by merging strength and stretch in all directions. You are going to get a little bit of everything that you can use to connect to your Up Stretch (and even your Roll Up and Knee Stretches Off).

Chair: Please have a foam roller and a balance pad available. We are going to challenge your balance safely.

xx-LL

STRONGER THAN YESTERDAY

Online Mat & Reformer Pilates Class Descriptions:

It's tempting to focus so much on what we weren't able to do in our workout that day. But, how often are we considering what new connections we had compared to yesterday or the last time we moved? In this week's workout, we are vibing with Britany and focusing on the strength we have today compared to yesterday. And not letting things get in our way!

This week, remember, if you can't do something yet let's replace it with something that you can do!

Props: No specific props. But, please bring anything that you usually use to find your connections!

See ya in class,
xx~LL 💋

MAT EQUIPMENT NEEDED: Your awesome self, and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self, and a reformer!

>> Wondering what reformer I’m using? You can find out more here.

FROGS & CIRCLES & LONG SPINE, OH MY!

Online Mat & Reformer Pilates Class Descriptions:

What do these three things have in common?

They are great examples of how we can change leg position or the action of our legs to either connect us more to our center or challenge our connection!

In this week’s class, we’ll focus on what happens when our legs are in frog position vs long legs vs making circles with our legs. If something isn’t feeling quite right, we can explore how might we change it slightly to be more connected to our bodies.

Props:
Mat - small ball
Reformer - small ball, wedge, pole

See you in class,
Rachel

    MAT EQUIPMENT NEEDED: Your awesome self, small ball and a mat!

    >> Wondering what mat I’m using? You can find out more here.

    REFORMER EQUIPMENT NEEDED: Your awesome self, small ball, wedge, pole and a reformer!

    >> Wondering what reformer I’m using? You can find out more here.

    ANCHORS AWEIGH!

    Online Mat & Reformer Pilates Class Descriptions:

    Anchors Aweigh is often misspelled as Anchors Away! Did you know this? And did you know this - The expression anchors aweigh means all the anchors are clear of the sea bottom, and the ship begins its voyage. So, I actually thought I was being clever when I changed it to Anchors Aweigh because I want to use the 1 lb weights as a prop. Also, I want to use this theme to bring focus and clarity during each exercise about what's not moving vs. what is moving. And really keeping what’s not supposed to move as still and stable as can be. May be harder than you think to do, so let’s have fun with it! Think of it as a game.

    Mat prop: 1 lb weights (water bottles or soup cans as substitutions ) + pole (dowel/broomstick/swiffer as substitutions)
    Reformer prop: 1 lb weights (water bottles or soup cans as substitutions ) + pole (dowel/broomstick/swiffer as substitutions)

    See you in class,

    Christine

    MAT EQUIPMENT NEEDED: Your awesome self, 1 lb weights, pole and a mat!

    >> Wondering what mat I’m using? You can find out more here.

    REFORMER EQUIPMENT NEEDED: Your awesome self, 1 lb weights, pole and a reformer!

    >> Wondering what reformer I’m using? You can find out more here.

    LOOK MA, NO HANDS!

    Online Mat, Reformer, Cadillac & Wunda Chair Pilates Class Descriptions:

    We’re going to focus on the muscles that help us get up/down to a chair, toilet, in/out of a car, and to the ground without the use of our hands to help.

    As we age, we can lose strength, flexibility, mobility in these leg and core muscles which results in us using our arms and hands to get up and down.

    Let’s keep these bodies as young as we can by practicing getting up and down with only our legs, our center, and our strong back.

    Reformer: No props needed
    Cadillac/Tower: Reformer box
    Mat: Theraband
    Chair: No props needed

    See ya in class,

    xx-LL 💋

    HANG 10

    ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

    Grip strength as well as upper body strength plays an important role in so many different exercises throughout the mat and all apparatus. Our grip can influence the connection from our wrists - to our arms - to our back. And building strength in our chest and upper back can help us connect more to our center in every exercise.

    All month long we’ll explore the feeling, the strength, and the position of our hands and upper body to see how our exercises change with a little extra focus. We’ll also play with ways to gain more strength and awareness in our chest and upper back to create even more connections to the exercises.

    Props:
    Chair - short pole* and a foam roller for balance
    *A thicker pole or roll down bar size might feel nice, but no worries you’ll find your connections no matter what you have on hand!
    Mat: a pole
    Reformer: No props needed
    Cadillac: No props needed

    See ya in class,
    xx-LL 💋

    I LOVE ROCK & ROLL UP

    Online Mat & Reformer Pilates Class Descriptions:

    Finding some love for Roll Up and Open Leg Rocker isn't easy! But, these two exercises unlock the potential for so many other exercises. And what we don't like we often need. So, let's dive into what we need to rock our Roll Ups and Open leg Rockers and see how that changes the rest of our practice in the meantime.

    Mat: Magic Circle, Pole or Theraband
    Reformer: have your shortbox pole near by

    xx~LL

    MAT EQUIPMENT NEEDED: Your awesome self, Magic Circle, Pole or Theraband and a mat!

    >> Wondering what mat I’m using? You can find out more here.

    REFORMER EQUIPMENT NEEDED: Your awesome self, short box and a reformer!

    >> Wondering what reformer I’m using? You can find out more here.