Mark Ottobre demonstrates the Pallof press, an anti-rotational core exercise. Brace your core with ribs over pelvis, tuck the pelvis, and extend slowly while keeping your belly button toward the spine. Hold for about 5 seconds without rotating.
This is a Pavlov press, which is an anti-rotational exercise. What you're going to do is you've got to do both sides, obviously, but you're going to pull. Now, what you don't want to do when you do this is relax and let everything— not brace. You want to get your ribs on top of your pelvis, your pelvis tucked under. You want to be in this nice tight position before you do anything. So in this nice tight position, now I don't want to rotate at all, so I'm going to bring this out nice and slowly and extend As I do that, my belly button should be in towards my spine. This is the kind of thing that you either feel— if you don't feel, you're doing it wrong. So I'm nice and tight, nice and braced. I'm going to bring this out as far as I can. I'm going to let my core really do all the work, right? And as I come out, the further I come out, the more my abs are going to brace. I want to hold that for about 5 seconds at least before I bring it back in. Make sure you do this with control. And try not to rotate because that's the whole point of the exercise. Pale off press.
