This month, we’re focusing on an exercise that’s perfect for building core strength, balance and stability, the Pallof Press. It’s a simple yet highly effective movement that helps strengthen your midsection, protect your lower back, and improve posture, all without the need for intense twisting or high impact movements.

• Set Up Attach a resistance band or use a cable machine at chest height. Stand sideways to the anchor point.

• Get Your Stance Right Hold the band with both hands, step away slightly to create tension, and stand with feet about hip-width apart.

• Engage Your Core Press your hands straight out in front of you, resisting the band’s pull. Keep your body tall and avoid twisting.

• Hold & Return Hold for a second, then slowly bring your hands back to your chest. Perform 8-12 reps on each side.

The Pallof Press is a fantastic way to build strength and confidence in your movement.
Give it a go, your back, core and balance will thank you!