Exercise:

Pallof Press

Target Muscle:

Abs/Core

Cable Machine, Single-Hand Attachment

Set a single hand attachment at chest height on a cable machine and grab onto it with both hands, palms facing eachother.

Take a few steps directly out to the side and stand with your feet spaced shoulder-width apart. You should be looking straight ahead with your knees slightly bent, chest puffed out and shoulders back.

Under complete control and without letting your torso sway forward or back, fully extend your arms out in front of you, pause briefly, and then return your hands back to the starting position.

- Don't use jerky motions or an excessive amount of weight here. Really go for "feel" on this exercise and try to activate your abs and obliques as much as possible by using smooth, controlled reps.

- Aside from increasing the resistance on the machine, the difficulty of the exercise can also be increased by narrowing up your stance or by holding your arms in the extended position for a longer period on each rep.