Bodyweight
3/4 Sit Up
Abs · Core
Intermediate6
Demonstration
BeginnerCompoundResistance band
Band Horizontal Pallof Press
Abs · Core
3
sets
8–10
reps
1m 30s
Rest time
~9
Calories / set
Instructions
- 1
Attach the band to a sturdy anchor point at waist height.
- 2
Stand perpendicular to the anchor point with your feet shoulder-width apart.
- 3
Grasp the band handle with both hands and step away from the anchor point to create tension in the band.
- 4
Bring your hands to your chest, keeping your elbows bent and close to your body.
- 5
Engage your core and maintain a stable stance.
- 6
Extend your arms straight out in front of you, pushing the band away from your body.
- 7
Hold the extended position for a few seconds, focusing on maintaining tension in your core.
- 8
Slowly bring your hands back to your chest, resisting the pull of the band.
- 9
Repeat for the desired number of repetitions.
Muscles worked
Primary
Abs
obliques
Secondary
obliquesglutes
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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