The "Banded Pallof Press with Overhead Press" exercise is a great way to work on your deep core muscles, back, groin, and glutes.
To start, put a band on a point that's level with your chest. You can do this exercise while standing or kneeling on one leg, with the knee you're lifting toward the anchor point. Have the anchor point beside you and hold one side of the band with your hands against your chest.
Now, here's what to do: fully stretch your arms out in front of you, making sure not to twist your body toward the anchor point. Once your arms are all the way out, raise your hands above your head and hold for two seconds. Make sure not to let your lower back excessively arch while raising your arms over your head. Then, gently lower your arms back out in front of your chest and finally back to your chest.
Remember to breathe out as you stretch your arms up and breathe in as your arms come back to where you started. Try doing this exercise 10 to 15 times, and then switch to the other side. It's like a secret workout for your core and other important muscles, and it's a great way to make them stronger!
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