Pregnancy Reverse Lunge with Half-Kneeling Pallof-Press

1. Attach a handle to a cable machine at chest height.

2. Kneel down on one knee such that the knee closest to the machine is down and the other foot is forward, flat on the ground. Ensure that you're far enough from the machine so there's tension on the cable.

3. Grasp the handle with both hands and bring it to the center of your chest. Your hands should be directly in front of your sternum and your body should be facing perpendicular to the cable machine.

4. Brace your core and keep your hips square and your body tall throughout the exercise.

5. Press the handle straight out from your chest slowly and with control, fully extending your arms. Ensure your arms are parallel to the ground.

6. Pause for a moment with your arms extended, resisting the rotational force of the cable.

7. Bring the handle slowly back towards your chest.

8. Perform the specified number of repetitions while maintaining good form, then switch sides and repeat to ensure balanced development.

Make sure you maintain control throughout the exercise and avoid any twisting or rotating of the torso. Keep the movements deliberate, with the core engaged at all times. This will help to ensure the core muscles are effectively targeted and the risk of injury is minimized.

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