According to Dani Coleman, VP of Training at Pvolve and Aniston’s trainer for more than four years, one of the fundamental exercises in Aniston’s arms-and-abs sessions is the Pallof press. This underrated move challenges deep core muscles in a way that traditional ab exercises often miss.

Why the Pallof press is so effective

At first glance, the Pallof press (created by physical therapist John Pallof) doesn’t actually look like a typical core exercise. There’s no planking or crunching involved. Instead, the movement focuses on resisting rotation, something your core is literally designed to do constantly in everyday life. That resistance is exactly what makes this functional exercise so powerful.

“In these workouts, we’re using controlled resistance and dynamic movement through all three planes of motion to fully engage the arms and the entire core,” Coleman explains. “Instead of rushing through reps, we focus on the muscles doing the work, which creates deeper activation and helps build strength without unnecessary strain on the joints.”

Unlike many traditional ab exercises that primarily target the surface muscles of the abdomen, the Pallof press trains the deeper stabilizing muscles of the core. This concept is central to Pvolve’s approach, which Coleman describes as 360-degree core training. “The entire core system is activated, not just the surface abdominal muscles,” she explains. “The method emphasizes deep core engagement through movements that build stability, support posture, and strengthen the body from all angles.”

In other words, while crunches still have their place, they’re only one small piece of a much larger picture when it comes to building a truly strong core.

How to do the Pallof press

The Pallof press typically uses a resistance band or cable machine. The goal is to maintain control and alignment while resisting the band’s pull. Here are some simple tips to try it during your next workout:

1. Attach a resistance band to a sturdy anchor around chest height.
2. Stand sideways to the anchor and hold the band with both hands at your chest.
3. Engage your core and press the band straight out in front of you.
4. Hold briefly while resisting the band’s pull to rotate your torso.
5. Slowly bring the hands back toward your chest and repeat.

“The biggest tip is to slow down, stay connected to your breath, and stay present in the work,” Coleman says. “Moving mindfully through the exercise helps you get the most out of it.”

It’s part of a bigger routine

While the Pallof press is a standout exercise, it’s just one component of Aniston’s broader training routine.

Coleman says their sessions often include a mix of functional movements designed to strengthen both the arms and the core, such as plank variations, dynamic wood chops, banded pull-aparts, and curls using the brand’s P.ball.

On busy days, those exercises might appear in shorter 10- to 15-minute workouts like those featured in Aniston’s Express Series on the Pvolve platform. When schedules allow, their training sessions can extend closer to 40 minutes or even an hour. The flexibility is part of what makes the approach sustainable and why Aniston has stuck with Pvolve workouts for over five years.

“If you’re beginning your movement journey or are pressed for time, you can do shorter workouts throughout the week,” Coleman says. “If you’re more experienced, consider stacking them with longer workouts. Or use them when you need a quick reset to boost your energy.”

The biggest core training mistake

One of the most common issues Coleman sees when people train their abs is relying on momentum instead of fully engaging the muscles. “A lot of people isolate just the surface muscles, especially when it comes to abs,” she says. “Another common mistake is sacrificing form or control for heavier resistance or faster reps.”

But slowing down and focusing on controlled movement, especially during core work, can make even a short workout surprisingly challenging and effective. And that’s exactly why a move like the Pallof press continues to earn a place in Aniston’s routine.

Advertisement