A Core Exercise You Need to Try (Especially for Back Pain)

Core and trunk training should be a priority in your fitness journey—but it’s not always as simple as doing sit-ups or leg raises, especially if you’ve ever dealt with back pain.

I’ve been working with one of my online clients who’s rebuilding her strength after a back injury. For her (and for many others), traditional core exercises like sit-ups, crunches, and leg raises can be brutal on the lower back.

I know this struggle firsthand—years ago, I hurt my back, and it was never the same. Exercises like Russian Twists or crunches? No-go. They didn’t just hurt; they often made things worse.

So, what’s the solution for building a stronger core without aggravating back pain?

Enter: Pallof Variations.

Pallof holds and presses are amazing. They’re low-back-friendly, challenging, and incredibly effective for building core strength and stability. Don’t let their simplicity fool you—these exercises can leave you feeling muscles you didn’t even know you had.

Plus, there are countless variations to keep things fresh and adaptable for all fitness levels. That’s why Pallof variations are a staple in both my own training and my clients’ programs.

If you’ve been looking for a safer and smarter way to train your core, I’ve got a quick demo for you:

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Give it a try, and I hope it helps your training.

Stay strong.

Coach Rob
Women Who Lift Weights

P. S. Want to learn how to make your workouts more effective and pain-free?
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