The best core exercise you are not doing | The Pallof Press

We all know that having a strong core is important for a strong, functional body.

But when most people think of “core exercises”, they think of things like sit-ups, crunches, or front planks.

While those can have their place, they don’t always reflect how your core actually works in real life. They may be missing part of the picture.

A Different Way to Train Your Core

Your core’s main job isn’t just to create movement, it’s to resist movement and provide stability.  Most traditional core exercises work on the midline and don’t involve rotational type movements. But if you think about it, it’s these rotational movements that often cause people trouble.

In practice here, a lot of injuries that I see occur when reaching to the side, picking something up and then placing it on a shelf or in the boot of the car.

That’s where the Pallof Press comes in.

It’s a simple but highly effective exercise that challenges your core to stay stable while resisting rotation (This is why its often called an anti-rotation exercise). This makes it incredibly useful for improving:

• Core stability
• Balance and control
• Strength that carries over into everyday movement 

Related: How to strengthen the Multifidus Muscles in your lower back

How to Do the Pallof Press

Watch the video below for a full demonstration. 
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In the video, I show:

• How to perform the Pallof Press effectively
• Key technique tips to get the most out of it
• A few simple progressions and variations to help keep it interesting and keep your brain active.

Why Most People Aren’t Doing It (But Should Be)

The Pallof Press often gets overlooked because it’s not as well-known as traditional core exercises.

But in my opinion, it’s one of the best core exercises you’re probably not doing, especially if your goal is to build a strong, resilient, functional body.
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It teaches your body to stay stable under load, which is something we rely on constantly in day-to-day life.

Related: Sciatica Explained: Causes, Symptoms, Treatment & recovery Tips

Habits Before Exercises

As always, it’s important to remember: Exercises are only part of the picture.

If you’re spending long hours sitting and not moving much throughout the day, no single exercise will fully make up for that. This is why I often talk about Habits before Exercise.
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Start by:

• Moving more regularly
• Changing positions often
• Building simple daily habits

​Then use exercises, like the Pallof Press, to build on that foundation.

Need Help Getting Started?

If you’d like help improving your movement, strength, or dealing with ongoing pain, I can help guide you with a plan tailored to you.

At Elevate Chiropractic, I combine hands-on chiropractic care with exercises and practical advice to help you feel, move and function better.

To get started, you can simply book online here. Or, if you have any questions, contact us here.