Why it's on the list: This increasingly popular movement trains your abs to do what they're supposed to do: stabilize your skeleton. The Pallof press is an anti-rotation movement, meaning the body is actively fighting rotation throughout the motion. By utilizing exercises like this, you can increase core stability in various planes of movement and reduce the likelihood of injury.
If you've never done these before, expect to be challenged more than you might expect!
Pallof Press Variations for Building Strength:
In your workout: There's no need to go heavy here; all it will do is compromise the quality of the move. Do these after your most difficult ab move of the day using a weight that allows you to manage 3 sets of 10-15 reps on each side.