The Stacked 12: 12 Ab Exercises You NEED To Do To Build A Six-Pack In 2016 [Exercise Lists]

Six-Pack Ab Exercise 3: Pallof Press

How To:

Target Muscle(s): Core (All)

The Paloff Press is an ab exercise unlike any you’ve ever done. One of the key functions of the core is rotation. So naturally, if you train its inverse, you apply anti-rotation.

Anti-rotation is the ability to resist rotation and stay stable when forced to one side or the other. Think of it as a tug-of-war with someone pulling the rope from your right.

How much force can you withstand before your body twists and gives in?

In practice, this is invaluable for a number of sports, including basketball, football, hockey, surfing and others where it’s critical to stay upright regardless of who or what hits you. Naturally, that also translates to beautiful aesthetics and brute strength.

• (1) Set up at a cable station with a handle at chest height.
• (2) Grab the handle and take 3-4 steps away from the cable stack. The tension should be pulling you sideways.
• (3) Tighten your core, resist the pressure to rotate or bend, and press the handle straight out in front of you chest. Hold it out front for 2 seconds and return it back to your chest.
• (4) Flip and repeat an equal number of reps for the opposite side.