Trainer, author and fitness model Kirk Charles, NASM-CPT CESYou know that as you get older, life can get more complicated. But that shouldn’t stop you from staying on top of your game. He’ll help you answer the tough training questions that come with age so you can be, too. Fit beyond 40.
Staying fit as you age isn’t just about racking up miles and building muscle. Without a strong, stable core, it’s harder to get moving and live the life you want. One of my favorite exercises that builds core strength and stability is the Pallof press, but you can make it even more powerful when you add another component to the movement. A reverse lunge Pallof press can hone your anti-rotational strength, core stability, balance, and coordination.
To set up, anchor a light resistance band at chest height (if you’re at the gym, you can also use a cable machine). Grab the other end of the resistance band with both hands with the anchor on your left side. Extend your elbows so your arms are straight, parallel to the ground, at chest level. From this point, step to the side to your right to tighten the band. Stand tall, bracing your core, feet shoulder-width apart.
From this starting position, you’ll feel your core working as the band pulls you to your left. Your job is to keep your elbows extended with your hands directly in front of your chest and your feet anchored to the ground without allowing your torso to move. Is anti-rotation challenge makes the Pallof press one of the most underrated core exercises in your arsenal.
However, the exercise adds a whole new element when the reverse lunge is taken into account. To do this, step back with your right leg (the leg farthest from the resistance), while keeping your arms and upper body locked in place. As you bend your left knee to lower into the lunge, it should stay above your left foot. Lower your right knee to just above the floor and float as you count, then come back up to a standing position. That is a repetition.
This exercise is quite difficult simply by holding the Pallof press position isometrically. However, the reverse lunge immediately takes you into a higher gear because even more instability is introduced when you step back with one leg for the reverse lunge. And all the while, your core continues to fight to stay locked up.
Starting with light resistance is key with this exercise because it doesn’t take much to throw you off balance. You’ll especially love it if you’re an avid golfer or tennis player like so many other men my age, as core strength is a key component of club and racket sports. When doing the Pallof press and reverse lunge, don’t rush through the lunge reps. Go at a slow to moderate pace to help you master your balance and increase time under tension on your core. Try 6-8 reps on each side of your body to start.
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