
The best unilateral ab exercises to build a strong, stable core. These single sided ab exercises build deep core strength, increase core stabilization and reduce muscle imbalances. Each circuit includes an anti-rotation ab exercise, a rotational ab exercise and a stability ab exercise to build core strength from all angles.
Build core strength, improve balance and stability, and reduce muscle imbalances with this 25-minute unilateral core workout.
This is the ninth day of our Stronger 25 Strength Training Program. We’re bringing back the circuit-style core training you loved in last week’s Standing Abs Workout (Stronger 25, Day 4), this time with a unilateral training twist.
Unilateral core is the first of its kind here at NML. You know and love our other unilateral workouts (like these Single Leg Exercises or this Unilateral Arm Workout).
Today’s workout takes that single-sided focus and applies it to all the muscles in the core.
Each circuit includes three different exercises: an anti-rotation exercise, a rotation exercise, and a stability exercise.
This combination effectively builds core strength for all the movements you perform in your daily life, improves athletic performance, and reduces injury risk.
Strengthen the core and improve balance and stability with this Functional Unilateral Core Workout.
Each circuit in today’s workout includes one anti-rotation ab exercise, one rotational core exercise, and one stability and balance exercise. These different types of movements are designed to compliment each other, targeting the core muscles from multiple angles to create strength and definition.
I suggest doing these standing abs exercises once a week as part of a well-rounded workout routine.
One medium-to-heavy dumbbell. I suggest anywhere from 8-25 lbs. We used 10-20 lb dumbbells in this workout.
Follow along with the guided Unilateral Core Workout on YouTube, led by certified personal trainer and fitness instructor, Lindsey Bomgren.
Your Workout Looks Like This:
CIRCUIT ONE:
1. Single Leg Deadlift and Lateral Dumbbell Swing
2. Lunge Hold and Dumbbell Chop
3. ½ Kneeling Hinge Swing, Shoulder Press and Lower
CIRCUIT TWO:
1. Plank and Dumbbell Push
2. Dumbbell Pull Through to Side Plank Hold
3. Windshield Wiper Plank
CIRCUIT THREE:
1. Single Sided Dead Bug
2. ¼ Get Up into Reverse Plank
3. Single Leg Glute Bridge March and Dumbbell Pullover
Targets: Back, shoulders, hamstrings, glutes, lower back, obliques and core.
The “pendulum” swing constantly transfers weight from side to side, requiring all the stabilizing muscles in your core to turn on and engage.
Modification: perform a staggered deadlift rather than floating your back leg, keeping 80% of your weight in your front foot and 20% in your back toes.
Targets: The deep transverse abdominal muscles, oblique muscles, legs, glutes, hips, hamstrings, quads, calves, back and shoulders.
Targets: Upper abs, obliques, transverse abs, chest, triceps, shoulders and back.
Modification: drop to your knees, performing a modified forearm plank. Option to perform with just your bodyweight, tapping your fingers in the direction of each push rather than dragging a dumbbell.
Targets: Rectus abdominis (six pack ab muscles), transverse abs (deep corset abs under the six pack ab muscles), obliques, hips, shoulders and back.
Modification: omit the dumbbell, performing this move with just your bodyweight.
Targets: Gluteus maximus, gluteus medius, hips, hamstrings, back and core.
Modification: Omit the dumbbell, performing bodyweight glute bridge marches instead.
Unilateral training is any type of exercise that focuses on one side of the body at a time. This is compared to bilateral movements, where both sides of the body are engaged. Unilateral training turns on the muscles that surround the spine and core, increasing strength, stability and balance.
Unilateral exercises are some of the most effective and functional core training exercises. Training one side of the body at a time forces the core to engage and stabilize – which mimics many of your everyday movements.
The best ab exercises mimic what the core is designed to do: stabilize the trunk of the body while the limbs move away. Examples include dead bugs, plank reaches and bird dog variations. If you are pregnant, substitute Pregnancy Ab Exercises after the first trimester. If you are a beginner or postpartum, I recommend starting with Diastasis Recti Exercises to build a strong core foundation.
A 2-week, strength training program designed to help you feel stronger in just 25 minutes a day.
If you liked this back and bicep workout at home, download the FREE, 2-Week Full Body Workout Plan.
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Thank you Thank You!! LOVE your workouts and the variety
Tamara! I’m so happy to hear you’re loving the workouts! Keep up the great work! -Lindsey
I love your workouts!! Thank you! 🙂
Victoria! We love to hear it! Thanks so much for sweating with us and keep up the great work! -Lindsey