Trainee: There’s one core workout better than planks for building strong, steady abs

As a core training exercise, the Pallof press targets all of the abdominal muscles along with the glute and back muscles.

  • Because it doesn’t put as much strain on the wrists and lower back, it could be more beneficial than a plank.
  • Avoid rotating and scaling the exercise by practising static holds in order to complete it correctly.
  • When it comes to living long, healthy lives in Blue Zones, plant-based diets are the norm.
  • Blue Zone diets rely on carb-rich foods like legumes and whole grains for protein.
  • In addition to nuts, fish, dairy, and eggs fill out the diets of people living in the Blue Zones’ mildly protein-rich regions.
  • Trainers say that doing plank exercises will not help you develop a well-defined midsection.
  • TS Fitness founder and CEO Noam Tamir claims that the Pallof press is as excellent as or better than planks for exercising your abs. The Pallof press is an undervalued ab workout.

“It affects the entire body, but the core is where you’ll feel it the most,” he said to Insider.

Using a cable or resistance band, you must press out in front of you, working your abs, lower body, arms and back all at the same time. This is a terrific workout for developing full-body stability and a strong core.

Working your abs, glutes and upper back is made easier with the Pallof press.

Position yourself parallel to the cable machine or resistance band, gripping the handle or end at chest height, to complete a Pallof press. The band or cable should be taut. Press out in front of you until your arms are fully extended, hold for a few seconds, and then return to the beginning position with precision. To work all of your muscles equally, alternate sides every few reps.

When you’re working against a band or cable, you’re using your entire core, from your glutes to your obliques, which are your side abs, to create muscle, Tamir explained.

The fact that you’re resisting rotation makes it a highly useful feature, according to him.

As a plank substitute, the exercise strengthens your shoulders and upper back without putting any strain on your wrists.

While a plank can strain your lower back as you begin to weary, the Pallof press is more kind on the area.

Because a plank puts your lower back in danger, Tamir advised against it in favour of the Pallof press.

Even if you don’t have knee problems, you may want to avoid using the kneeling Pallof press and instead opt for standing or sitting forms instead.

Do not make frequent errors like turning or not fully extending your arm

According to Tamir, the Pallof press works best when the band or cable is not being pulled, hence tilting or twisting the press is counterproductive.

“Positioning is critical. Push yourself to the front of the pack “he remarked.

It’s a good idea to scale down the action if you find yourself rotating through your hips and torso or if you can’t fully stretch to straight arms, Tamir said.

Simple holds or a broader foundation can help beginners succeed in this workout.

Tamir advised scaling the exercise by practising a static or isometric hold if achieving a rock-solid Palloff press is difficult. Keep your core and glutes engaged by holding the cable or band in the extending position for as long as possible with proper form, then rest and repeat.

It’s possible to make the workout simpler by starting it in a more secure posture Step your feet apart or utilise the half-kneeling position, which is more stable than fully kneeling if you’re on your feet.


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