Pallof Press (7/7)

The Pallof press is an anti-rotation exercise that strengthens your core’s ability to resist twisting forces.

How to Perform Pallof Press

• Stand sideways to a cable machine or resistance band anchored at chest height.

• Hold the handle or band with both hands at your chest.

• Press the handle straight out in front of you, resisting the rotational force.

• Hold for 2-3 seconds, then return to the starting position.

• Perform 10-12 repetitions on each side.

Incorporating these seven core exercises into your daily routine will help you build a stronger, more stable midsection. Remember to focus on proper form and gradually increase the difficulty as you get stronger. A strong core not only improves your athletic performance but also helps prevent back pain and enhances overall functional fitness.