“Building a solid core that not only looks good but also functions well requires the use of non-traditional movements,” says Scott H. Mendelson, a performance nutrition and training specialist. “High levels of instability will challenge the core muscles and is ideal for preventing injury.”
From the push-up position, place your forearms on the floor. Brace your abs and hold for 30 seconds.
Lie on your left side, propping your body up on your left elbow and forearm. Raise your hips until your body forms a straight line from shoulders to ankles. Brace your abs for 30 seconds, then repeat on your right side.
STANDING SINGLE-ARM SHOULDER PRESS
Keep a 20-degree bend in the knees and make sure your spine stays in proper alignment. If you find yourself bending to the side, then you need to drop the weight slightly.
STANDING SINGLE-ARM BARBELL CURL
Grip the centre of the bar and perform a standing curl with your feet slightly wider than shoulder-width. Again, do not allow your waist to bend in either direction and keep the spine in proper alignment.
SINGLE-ARM DUMBBELL DEADLIFT
Grip a dumbbell on the floor directly under your belly button with one hand and perform a deadlift. Use no more than 4 reps per arm and alternate sides each set. This will also hugely improve your grip strength.