If you’re still grinding through endless sit-ups and crunches, it’s time to rethink your strategy. Building a strong, defined core has less to do with high-rep ab exercises and more to do with training your entire midsection to work together — like it does in real life.

The smarter, more effective approach? Focus on movements that activate your entire core — abs, obliques, lower back, and even your glutes — all at once. That’s where the Pallof press comes in. It’s an underrated gem that trains your core to resist rotation, building strength and stability in a way crunches simply can’t.

How to do it:
Attach a resistance band or cable at chest height to a fixed point. Stand perpendicular to the anchor point and grab the band or cable with both hands at the center of your chest. Brace your core, then press your arms straight out in front of you. Hold for at least 2 seconds (longer is better), then return to the start. That’s one rep. Aim for 3 sets of 8–10 reps.

The key is resisting the pull of the band or cable. Your core muscles have to fire to keep your torso centered, which also helps reveal any imbalances between your obliques or lower back. It’s also a sneaky way to improve ab symmetry.

Form tips:

• Keep your arms extended for as long as possible — pulling them back in gives your core a break, which defeats the purpose.
• Press out with control, lock in a strong, steady position, and hold.
• Don’t rush the reps — the pause is where the magic happens.

Progressions:

• Start with the standing version.
• Once you’ve nailed that, try the tall kneeling Pallof press, which ramps up glute and core engagement.
• Ready for more? Move to the half-kneeling variation, kneeling on the knee closest to the anchor point. Be sure to externally rotate your outside hip and maintain balance throughout.

You can slot the Pallof press into your routine daily. Do it right, and your core will stay tight, strong, and ready for anything — without a single crunch.

What do you think about this article? Please share it and comment.

You would like to publish an article with us? Please contact us.