The BEST Core Exercise

New year, new you! This month, as we all make an increased effort to move and feel better, it is important to start with a strong foundation. So whether you have just signed up for a new yoga class, or hitting the gym a little harder than usual, a key ingredient for success starts with proper core strength (and I don’t mean crunches or sit-ups!).

There are many ways to train your core, but today I present to you one particular exercise that ranks top of my list because it is easy to do and highly effective: The Palloff Press!

Benefit of this exercise:

Teaching your core muscles how to stabilize through movement, thereby protecting and strengthening your back!



1.Grab a theraband and tie it around a pole or secure it to the hinge of a door. If you are at the gym, you can use a cable at chest to shoulder height, and keep the weight very low.

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2. Step an arm’s length away and assume an athletic stance, with feet shoulder-width apart and knees slightly bent. Squeeze your glutes to stabilize your pelvis. Hold the band/cable at the level of your sternum.

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3.To begin, slowly extend your arms out and pause for 1-2 seconds, and then slowly bring them back to starting position. Repeat 5 times per side, for 3 sets total.

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Notes: Make sure you are keeping a stiff torso through the movement, if your hips/pelvis are moving try a wider stance. To make the exercise more difficult you can keep a narrow stance or try a split stance/lunge position.


You can check out additional information and videos on how to do variations of this exercise here.

Dr. Nicole Barry

Nicole PICDr. Nicole Barry completed her Bachelor of Arts in Kinesiology with Honours at Western University in London, Ontario. She then continued on to Toronto to successfully obtain her Doctor of Chiropractic at the Canadian Memorial Chiropractic College.

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