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Health & Fit: All muscles on the stomach, back and butt suddenly train with the "Pallof Press" - it is more effective than any Plank

How to Do Plank Hip Dips for a Super-Strong Core

  How to Do Plank Hip Dips for a Super-Strong Core The plank hip dip adds a twist — literally — on the basic plank. It strengthens your core, including your transverse abdominis and obliques. Learn how to do it.The plank is a standout among core exercises: It's a great move on its own, and there are endless variations to improve strength and stability. Enter plank hip dips, a riff on the basic forearm plank that takes things up a notch by adding some side-to-side twists.

Anyone who feels exercises to tighten the body as annoying can be trained with the "pallof press" at least .

, according to a personal trainer, do not have to do any plank exercises to get a strong, shaped stomach. Planks can build muscle, but another, underestimated exercise called "Pallof Press" is, according to Noam Tamir, founder and CEO of "TS Fitness" in New York City, just as good or even better for training the abdominal muscles.

"The exercise includes the whole body, but you really feel it in the middle of the body," he explains. At the "Pallof Press" you have to support yourself with a force band in front of you, which forces your abdominal muscles, your lower body, your arms and your back to work together. This exercise is therefore very suitable for strengthening the stability of the whole body and especially the middle of the body.

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for the "Pallof Press" you position yourself parallel to the power tape and hold the handle or end in chest height. Make sure that the band is tensioned. Slowly push yourself out until the arms are completely stretched, hold the position and then return to the starting position in a controlled manner.

Make sure that you change the pages to train your muscles evenly. The exercise builds muscles by making your body work against the pressure of the band, according to Tamir, and claims your entire middle of the body, from the buttocks to the slanted abdominal muscles. "Your body opposes the rotation, so it is very functional," he says. The exercise also promotes the stability of the shoulders and the upper back, similar to a plank, but without the pressure on the wrists.

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The "Pallof Press" also protects the lower back area, which can be stressed to fatigue when a plank. "In the case of a plank, gravity presses directly into the lower back, so you are in a safer position at Pallof Press," said Tamir. However, if you have problems with your knees, you should avoid the kneeling "Pallof Press" and choose a standing or sitting variant instead, he adds. avoids rotating movements

The advantages of the "Pallof Press" result from the resistance to the band's train. That means turning or tipping during the movement can take the purpose of the exercise, explains Tamir. "The positioning is really important. Press yourself straight forward," he says.

If you notice that you turn in your hip or in the fuselage or you can not extend your arms completely, according to Tamir, you may start too intensely and prefer to practice a scaled version of the movement to find the right shape.

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  9 Glute Exercises For The Best Butt Workout In 30 Minutes This intense booty workout is an ideal way to focus on glute isolation exercises and tighten the muscles of the glutes, hamstrings, and lower back. What are the best exercises for butt and thighs? We know that no one likes doing endless amounts of squats.

If the execution of a "palloff press" is a challenge, you should scale the exercise by taking a calm or isometric attitude. Hold the cable or the tape in the extension position as long as possible and tense your fuselage and the gluture muscles, then rest and repeat the exercise.

You can also make the exercise easier by taking a more stable starting position. When you stand, you should continue to apart or kneel your feet apart, which offers more stability than the full knees.

This article was last updated on May 10th. It first appeared on April 3, 2022.

This text was translated by Lisa Ramos-Doce from English. You can find the original here .

GettyImages-1323518629-1-1 © Getty Images Gettyimages-1323518629-1-1

5 Minute Post Workout Hip Mobility Exercises .
To avoid injury active warmup drills should always be done before a warmup. But also take time to do a cooldown mobility workout once your muscles are warm.Are you here because you have tight hips? Do you think that it is tight hip flexors to blame? Too often, runners and gym goers alike overstretch hip flexors, causing more damage than good! Static stretching on the hip flexors can cause hip pain, strain, and even injuries, such as tears, to occur.

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