Bodyweight
3/4 Sit Up
Abs · Core
Intermediate6
Demonstration
BeginnerCompoundResistance band
Band Vertical Pallof Press
Abs · Core
3
sets
8–10
reps
1m 30s
Rest time
~9
Calories / set
Instructions
- 1
Stand with your feet shoulder-width apart and wrap the band around a sturdy object at chest height.
- 2
Hold the band with both hands and step away from the anchor point, creating tension in the band.
- 3
Position yourself perpendicular to the anchor point, with your side facing the band.
- 4
Extend your arms straight out in front of you, keeping your hands at chest height.
- 5
Engage your core and press the band away from your chest, fully extending your arms.
- 6
Hold the position for a few seconds, then slowly bring the band back towards your chest.
- 7
Repeat for the desired number of repetitions, then switch sides.
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.
Related exercises
Bodyweight
45° Side Bend
Abs · Core
Intermediate6
Bodyweight
Air Bike
Abs · Core
Intermediate6
Bodyweight
Alternate Heel Touchers
Abs · Core
Intermediate6
Bodyweight
Arm Slingers Hanging Bent Knee Legs
Abs · Core
Intermediate6
Bodyweight
Arm Slingers Hanging Straight Legs
Abs · Core
Intermediate6
Bodyweight
Arms Overhead Full Sit Up (Male)
Abs · Core
Intermediate10
Bodyweight
Assisted Hanging Knee Raise
Abs · Core
Beginner6
Alternatives
Bodyweight
3/4 Sit Up
Abs · Core
Intermediate6
Bodyweight
45° Side Bend
Abs · Core
Intermediate6
Bodyweight
Air Bike
Abs · Core
Intermediate6
Bodyweight
Alternate Heel Touchers
Abs · Core
Intermediate6
Bodyweight
Arm Slingers Hanging Bent Knee Legs
Abs · Core
Intermediate6
Bodyweight
Arm Slingers Hanging Straight Legs
Abs · Core
Intermediate6