Fun Hack For A Stronger Core

Here’s one of our favorite (and simple!) tricks that can help you:

• Boost your strength
• Work your core
• Improve your balance

It’s called unilateral training… which is a fancy term for performing single-leg or single-arm exercises. 

Here’s why it’s worth trying:

 It can make you stronger. Most of us have a dominant (stronger!) side that tends to take over when we lift something.

But when you lift with one side at a time, your strong side can’t compensate, which forces your weaker side to get stronger.

 It’s good for your core. When you work one side of your body, your core muscles have to engage to keep you balanced and protect your spine. This is great for building a strong and stable midsection.

 It can make you more athletic. Because it can improve your coordination, balance, and proprioception (your awareness of your body’s movements), it can help your athletic performance.

 It may help cut your risk of injury. Because they boost balance, strength, and coordination, one-sided exercises may help you move better, and ward off your risk of getting injured.

 The exercises can be a fun way to mix things up. Adding 1-2 unilateral exercises to your workout can add variety and help you stay fresh.

Simple Unilateral Exercises to Try (if you are uncertain about the movement, youtube is a great tool to ensure proper form is being maintained):
Preacher Curls  

• Adjust your incline bench to a 60 degree angle so your upper arm rests comfortably on the bench. 
• Choose an appropriate weight where you can get in 10-12 reps per arm. 
• Begin with your arm fully extended and slowly curl the weight upward by contracting your biceps. Keep your body still, only your forearms should move. 
• Continue curling until the weight is at the top of your shoulder. Hold this position for a brief pause to maximize contraction. 
• Slowly lower the weight back to the starting position, fully extending your arm. 

Single-Leg Glute Bridge: 

• Lay 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.

Single-Arm Shoulder Press:

• Seated or standing, hold a dumbbell in one hand at shoulder height. 
• Press the weight up until your arm is fully extended, then lower it back down.

Single-Arm Dumbbell Rows: 

• Lean over a bench with one hand and one knee on top. Keep your back flat and core braced. 
• With a dumbbell in the free hand, row the weight towards your hip, keeping your elbow close to your body. 
• Lower the weight slowly back to the starting position.

TIP: when you’re doing these one-sided lifts, it’s not about seeing how MUCH you can lift, but building a mind-muscle connection that allows you to fully engage the muscles you’re using!

Committed to Your Success,

P.S. If you are looking for that extra “edge” in getting stronger, leaner and more coordinated so you can live a healthier lifestyle, Recoup is ready to guide you through your journey.  

Inside, we’ll work on: 

• Functional training that focuses on training the body to perform daily activities more easily and effectively. It emphasizes movements and exercises that mimic real-life activities and improve overall strength, stability, and mobility. 
• Exercises that challenge your coordination and improve your stability to reduce the risk of future falls and injuries. 
• Goal setting to help you define your goals and execute them with coaches who will hold you accountable. 

Want to see why Recoup Personal Training is so effective at helping others lose unwanted fat, lean out, and become their healthiest versions of themselves? 
Check out our website here and book in for a free consultation to learn more about how we can help you achieve your goals!