Ab Roller vs Pallof Press

Hold the Ab Roller with both hands and kneel on the floor.

Now place the ab roller on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position.

Slowly roll the ab roller straight forward, stretching your body into a straight position. Tip: Go down as far as you can without touching the floor with your body. Breathe in during this portion of the movement.

After a pause at the stretched position, start pulling yourself back to the starting position as you breathe out. Tip: Go slowly and keep your abs tight at all times.

Connect a standard handle to a tower, and-if possible-position the cable to shoulder height. If not, a low pulley will suffice.

With your side to the cable, grab the handle with both hands and step away from the tower. You should be approximately arm's length away from the pulley, with the tension of the weight on the cable.

With your feet positioned hip-width apart and knees slightly bent, hold the cable to the middle of your chest. This will be your starting position.

Press the cable away from your chest, fully extending both arms. You core should be tight and engaged.

Hold the repetition for several seconds before returning to the starting position.

At the conclusion of the set, repeat facing the other direction.