The Pallof press is anti-rotation hold exercise that will work wonders in helping you develop a stable core. It's an especially good move for those training for sports where you're expected to spin on a sixpence at speed, because it helps build the core strength to cope with twists and turns without getting injured.

This exercise should be utilised for athletes that sporting requirement require rotation such as; Tennis, Golf, Cricket even Sprinting. This allows you to create torque forces for movement as well as stability.