Here is the best ab exercise to do at home to develop your obliques…

2023-05-05 15:30:11

Today we are going to talk about an exercise that everyone should do, but that nobody does.

It is the Pallof pressan exercise that we owe to John Pallof, a physical therapist.

What is the Pallof press?

It is above all a fantastic rotation AND anti-rotation exercise which will work the entire abdominal strap, from the rectus abdominis to the transverse muscles, while placing the accent on the internal and external obliques.

The training of the anti-rotational force is essential for athletes, as it allows to control and stop rotational movements.

That improves stability during movements, which is important for maintaining good form and being more efficient.

But it doesn’t stop there, the Pallof press will also strain the lower body and a little bit of upper body as well, which makes it a relatively complete exercise.

All you need is a sturdy anchor (a closed doorknob will do) and an elastic resistance band.

The thicker the latter will be, the more difficult the exercise will be, of course.

To set you up:

1. Start by fixing your elastic band at the level of the pectorals and make sure that it is well hooked.
2. Take the loop of the band with your hand closest to the anchor (the band crosses the palm well) then firmly close your fist,
3. Bring the other hand up and over the first and tension the band away from the anchor point. Find a level of tension that allows you to maintain good technique and properly challenge your core,
4. In the initial squat position, feet shoulder width apart, knees slightly bent, slightly externally rotate the hips so that the knees open well and the glutes engage well,

Then, we perform the press which is the first part of the movement:

1. You are in the initial position with a stable and locked lower body, a strong tension exerted on the band. Just holding this posture already requires work from the hips and abs since the band wants to bring you back to the anchor,
2. Then squeeze the band in front of you, which will push the hips and core to work even harder to resist the urge to turn and the added instability.
3. Don’t let the arms go inward, don’t let the hips turn, resist the ever-increasing tension of the band,

Then comes the rotation phase:

1. Initiate rotation with the lower body pivoting on the foot closest to the anchor and keeping the arms fully extended, we just want to use the hips and the trunk to overcome this resistance and this tension,
2. Make your rotation in control and initiating well with the lower body, then come back and bring the arms back to the initial position.

Aim for 3 to 4 sets of 10 to 15 repetitions, making sure you go almost to failure with each series (you have one, see two repetitions maximum in stock).

If you release the band when you could still have done five reps, that’s no good, increase the resistance of the band.

The pallof press is an exercise where technique is essentialbe sure to focus on a clean and strict movement.

Although the movement is not, in itself, too technical, be sure to:

• Do not lean/turn the torso or hips towards the side of resistance,
• Don’t squeeze right,
• Do not arch your lower back
• Always have good tension on the elastic band.

If you are in the gym, note that you can perform the exercise perfectly with a pulley.

Up to you !

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sport-cat-date-updated">Updated by Quentin on:05/05/2023

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