To enhance my core strength and promote balance, as a certified trainer, I'd perform the following routine:
In the realm of fitness, Stacey Roberts, a certified trainer, recommends a six-move weighted unilateral workout to help build strength and core stability. This workout focuses on single-side movements, making it more challenging without requiring additional equipment.
The first move in the workout is the Single-Leg Lunge on a Bench with Weights. With one leg behind on a bench and the other leg forward on the ground, you hold weights for resistance and lower yourself into a lunge, then return to standing. This targets legs and core stability [1].
Next is the Weighted Side Lunge, where you hold weights, step to the side, and lower into a lunge. This move strengthens hips, glutes, legs, and core [3].
The other four moves in Stacey Roberts’ workout likely continue focusing on single-leg or unilateral movements that challenge balance and core strength. These may include Single-Leg Deadlifts with weights, Step-Ups holding weights, Bulgarian Split Squats, and Single-Arm Farmer carries or weighted carries.
To make the workout more versatile, Roberts suggests using a kettlebell or even a thick book or weight plate instead of a yoga block for adjustments. The workout can also be performed with a heavy dumbbell or kettlebell, making it suitable for various fitness levels.
Working with greater range of motion (ROM) can help build strength, increase the number of muscle fibers recruited during a workout, and improve muscle activation. A systematic review published in the Journal of Strength and Conditioning supports the benefits of exercising with full ROM, suggesting it improves strength, muscle size, speed, and power [2].
Unilateral exercises, such as those in this workout, are beneficial for improving core strength. According to a study in the European Journal of Applied Physiology, unilateral exercises activate the core more effectively than bilateral exercises due to the need for balance maintenance [4]. They also help isolate muscles, which can help correct muscle imbalances.
To perform the workout effectively, aim for 8-12 reps per leg per exercise and rest 30-60 seconds between sets. Perform each move slowly and with control to engage core muscles, and use weights that challenge you but allow proper form.
Remember, it's essential to warm up before the workout and spend at least 5-10 minutes on cool down. For Stacey Roberts’ exact sequence, demonstration, or specific instructions, check her official social media channels or fitness platforms where she posts her workouts.
For those interested in purchasing a kettlebell, a 25lb cast iron kettlebell is available at Walmart for $23, offering a durable piece of equipment for an affordable price.
This approach builds strength by focusing on one limb at a time, improving muscle imbalances and reinforcing core stability through balance and control. Most people have one side of the body stronger than the other, and unilateral exercises can help correct muscle imbalances caused by overcompensation.
[1] https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/lunges/art-20047930 [2] https://journals.humankinetics.com/view/journals/jsc/24/2/article-p341.xml [3] https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/side-lunges/art-20047959 [4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6444469/
- Stacey Roberts also suggests home workouts that incorporate yoga for overall health-and-wellness and fitness, as yoga strengthens muscles, improves balance, and promotes mental calmness.
- To complement the weighted unilateral workout, exploring home fitness-and-exercise routines like yoga can further enhance one's fitness journey, offering benefits such as increased flexibility and flexibility.
- For those seeking a more holistic approach to fitness and health-and-wellness, integrating home workouts like Stacey Roberts' weighted unilateral workout with yoga can provide a well-rounded fitness-and-exercise routine that boosts both physical and mental health.
