Buzz
We’ve previously discussed balancing on one foot and on your hands, but sometimes it’s refreshing to engage in an exercise that goes beyond mere balance. Many classic strength training exercises can be adapted to a one-sided format, challenging both your mind and body while delivering a serious core workout.
Use a Single Dumbbell
Grab a moderately heavy dumbbell in one hand—if you have two, place the other on the floor—and perform your chosen arm exercise. For instance, you can stand and press it overhead. You’ll quickly realize that your entire body must compensate to maintain balance: the muscles along your torso will activate, and you may feel it in the hip on the opposite side. Additionally, you'll need to focus more on the path of the dumbbell to ensure it's steady throughout the movement.
Seek Out an Unstable Surface
Want a tougher challenge? Try a one-dumbbell bench press with your back on an exercise ball instead of a bench. The ball will likely wobble beneath you (start with light weights and proceed cautiously). Your entire body will need to work extra hard to keep you balanced.
Unstable surfaces can be used for any exercise: classic examples include bosu squats, or you could use a cushion or pad. Just be sure not to go too heavy; these shouldn't replace your regular squats or typical leg workouts. They’re primarily useful for getting your body used to unfamiliar movements and providing a mental challenge.
Give Lunges a Try
Lunges and split squats may seem like they don’t require balance, since both feet remain grounded. However, once you attempt them, you'll notice your body tends to lean to one side or the other. You'll need to be mindful of your steps and stay conscious of how your weight is distributed across your feet.
The Bulgarian split squat is my personal nemesis in this category. I have a love-hate relationship with it, and it’s my go-to exercise when I’m stuck in a hotel gym with only a few dumbbells. You place one foot on a bench behind you and then try to squat using the leg that’s still on the floor. A small amount of weight is enough to make this move incredibly tough, and you’ll definitely feel it (oh, how you’ll feel it) in the side of your glutes.
