Men Over 40 Can Build a Strong, Stable Core With This 2-Part Exercise
Trainer, author, and fitness model Kirk Charles, NASM-CPT CES, knows that as you get older, life can get more complicated. But that shouldn’t prevent you from being on top of your game. He’ll help to answer the tough training questions that come with age so you too can be Fit Beyond 40.
Staying in shape as you get older isn't just about logging miles and building muscles. Without a strong, stable core, it’s more challenging 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 potent when you add another component to the movement. A Pallof press to reverse lunge 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 in the gym, you can also use a cable machine). Grab the other end of the resistance band with both hands with the anchor at your left side. Extend your elbows so your arms are straight ahead, parallel to the floor, at chest height. From this point, sidestep to your right to make the band taut. Stand tall, squeezing your core, with your feet about shoulder width apart.
From this starting position, you will feel your core working as the band is pulling 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 floor without allowing your torso to budge. This anti-rotation challenge makes the Pallof press one of the most underrated core exercises in your arsenal.
However, the exercise adds an entirely new element when you factor in the reverse lunge. To do so, step backward with your right leg (leg farthest away from the resistance), while keeping your arms and upper body locked into place. As you bend your left knee to descend into the lunge, it must remain above your left foot. Lower your right knee just above the floor and hover for a count, then step up back to the standing position. That’s one rep.
This exercise is tough enough just isometrically holding the Pallof press position. However, the reverse lunge immediately takes it to a higher gear because even more instability is introduced as step back on one leg to reverse lunge. And all the while your core continues to fight to stay locked in.
Starting with a 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, since core strength is such a key component of club and racket sports. When you take on the Pallof press and reverse lunge, don’t rush through the lunge reps. Go at a slow to moderate pace to help to master your balance and increase the time under tension in your core. Try 6 to 8 reps on each side of your body to get started.
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