Fun Hack for a Stronger Core: Unilateral Training

Looking to boost your strength, enhance your core, improve your balance, and add a dash of fun to your workouts? I've got a simple yet powerful trick for you: unilateral training!

Unilateral training, or working one side of your body at a time, might sound fancy, but it's incredibly effective. Here’s why it’s worth incorporating into your fitness routine:

Why Unilateral Training?

• Strength Boost: Most of us have a dominant side that tends to do more work during exercises. By training one side at a time, you force your weaker side to catch up, leading to overall increased strength.

• Core Engagement: Working one side of your body challenges your core to maintain balance and stability, leading to a stronger and more stable midsection.

• Athletic Improvement: Unilateral exercises enhance coordination, balance, and proprioception (awareness of your body's position in space), which can elevate your athletic performance.

• Injury Prevention: Better balance, strength, and coordination from unilateral training can help you move more effectively and reduce the risk of injuries.

• Workout Variety: Adding unilateral exercises introduces fun and variety to your routine, helping to keep things fresh and exciting.

  
  

Simple Unilateral Exercises to Try:

1. Kickstand RDL (Romanian Deadlift)

   • Stand with feet hip-width apart, holding dumbbells by your sides. Place most of your weight on your left foot, with your right foot slightly behind you, resting on your toes.

   • Keep your back straight as you push your hips back, lowering the weights to knee height while feeling a stretch in your hamstrings and glutes. Return to standing.

2. Single-Leg Glute Bridge

   • Lie on your back with one foot on the floor and the other extended toward the ceiling. Lift your hips off the ground, squeezing your glutes at the top, then lower back down.

3. Single-Arm Shoulder Press

   • Seated or standing, hold a dumbbell in one hand at shoulder height. Press the weight upward until your arm is fully

   • extended, then lower it back down.

4. Single-Arm Dumbbell Row

   • Lean over a bench with one hand and knee resting on it. Keep your back flat and core engaged. Row a dumbbell towards your hip, keeping your elbow close to your body. Lower the weight slowly.

   
   

Tip:

When performing these one-sided lifts, focus on building a mind-muscle connection rather than just lifting heavy weights. This helps you fully engage the muscles you’re working.

Enjoyed this tip? For more core-strengthening exercises and workout ideas, check out my free at-home core guide on my resources page!

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