Whether you stand or kneel or use a band or cable, start with 3 sets of 8 reps when you first try the exercise. Make the movement even tougher by stepping off your feet by kneeling on one or both knees.

To counter that, you'll have to brace yourself to stay in the proper position. The pull of the band or cable is the key.

The Pallof press uses tension created by a band or cable to make your core muscles fire, forcing them to work together as a unit. With a dumbbell in only one hand, the uneven resistance will constantly try to pull you out of hollow body position, but your abs and obliques must lock in to keep that from happening. The series takes advantage of the idea of 'offset load' to make the hollow body position that much more challenging. Grab one light dumbbell and go to work with this core blitz from Ebenezer Samuel and Women's Health editor-in-chief Liz Plosser. Mix up the way you use the slam, for time or reps. Once you've reached the highest point, drive down into your heels, sit back into a squat, then swing your arms down to slam the ball into the ground. Pick up the ball with a deadlift position, then raise the ball up with both hands as high as you can and lift up on your toes, allowing your feet to raise into triple-extension. Make sure to use your whole body for the movement.

This exercise is more than just an ab-burner-but it can be an effective and fun way to smash your core while you blow off steam. Play icon The triangle icon that indicates to play

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