Pallof Press

Pallof Press

 

This is a beginner’s exercise that will help create stability within the inner core and strengthen the muscles that support the spine. The further the resistance band stretches the greater the resistance, so it might take a moment to find your “sweet spot.” Be sure to keep your navel pulled in towards your spine throughout the entire movement.

Main Muscles Worked:

Inner Core

Multifidus

Pelvic Floor

Abdominal Wheel

Abdominal Wheel

 

Use this exercise to strengthen your inner core by keeping your navel as close in to your spine as possible throughout the entire movement. Keep your ass out of the air and be sure to use your full range of motion!

Main Muscles Worked:

Rectus Abdominis (Six Pack)
Transverse Abdominis
Leg Raises

Leg Raises

 

Leg Raises are great for activating your inner core muscles. Placing a towel, or cushion underneath your lower back will force transverse abdominis into action, which is the muscle under your six pack that pulls the navel in towards the spine. This is a beginners exercise.

Main Muscles Worked:

Inner Core

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