Pallof Press

After physical therapist John Pallof, the Pallof Press can be performed at home with a resistance band or in a gym and is one of the best ab moves for a bad back. Here's a step-by-step guide for doing it at home.

Start by grabbing a resistance band, placing it in a doorframe or on a piece of furniture, and standing perpendicular to the door or item of furniture with your left side facing it. Then, take hold of the resistance band's handle with both hands and hold it close to your chest. To ensure that the band is taught and you experience some resistance even in this initial position, you should stand far enough away from the door or other objects. Additionally, remember to maintain a neutral, natural position for your back (no arching).

The resistance band felt tighter as you pushed out while maintaining the rest of your body motionless and extending your arms straight out in front of you. When you stretch your arms, your torso will want to twist to the left; resist this urge. When your arms are fully extended, hold for a brief while before pulling them back toward your chest. One rep, then. With your right side towards the door or furniture, perform 15 reps before repeating.