Bill demonstrates four core exercises: the Pallof press for anti-rotational stability, the banded up-and-over for overhead control, the over-the-top for spinal posture, and the stiff-as-a-board for rigid spine engagement. Each emphasizes glute activation and breathing control to build balance and stability.
Hi, I'm Bill from Beyond Fitness Online. Today I'm going to show you 4 of my favorite core exercises. Here they are. The first exercise is the Pallof press. With the band pulling you to the side, you reach your arms in and out. It's a great exercise to teach you breathing and build core stability. The second exercise is the banded up and over. With the band pulling you backwards, you go over your head from one shoulder to the other. Leaning slightly forward to build more core stability. The third exercise is called over the top. You're seated with an obstacle in front of you, hands placed on the floor, keeping good spinal posture, and lifting your legs back and forth over the top of that obstacle. This is a great exercise to really get you to engage the core. The last exercise is called stiff as a board. You keep a stiff spine and engaged glutes, and you keep a visual target in front of you, and you rock into a circle. You can see from the forward and the side views how this works.
Stop Stretching Your Neck. Try This Instead (It Might Improve Your Vision Too)
