The Pallof Press is a great exercise that trains the true function of the core, which is the ability to resist motion. This exercise forces an individual to maintain strength in the core and trunk which increases the stability of these muscles.
- Get your body in a shoulder-width stance, while holding the cable directly in front of your chest.
- Bend your knees slightly, with your back straight and core muscles engaged.
- Press the handle straight out before pulling it back in to your chest. With perfect form, the handle should not shift throughout the movement.
Week 4 stretch- leg cross over stretch
This versatile stretch is great for not only your core, specifically your obliques, but your lower back as well. This can be done anywhere, at any time. To perform this stretch, simply lie on your back, raise your knees to 90 degrees and slowly rotate them to one side. Be sure to keep your shoulders flat on the ground and your eyes up towards the ceiling.
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