Building a strong core means getting your abs and glutes firing properly. It means using moves that target your abs and glutes in a way that you can focus on them working before integrating them into more compound moves.

BUT it isn’t just about activating and then integrating.

It is also key that you correct imbalances to make sure your lumbo-pelvic-hip complex is stable and you can prevent compensations and injury!

That is why using some unilateral movements in your core training is so key.

If you’re ready to build a strong, stable core, try this Bodyweight Unilateral Core Burner. It uses 3 simple moves to get your abs, glutes and obliques firing!

The Bodyweight Unilateral Core Burner

This quick workout focused on unilateral moves is just under 15 minutes and can be shortened and used as part of your warm up or even as a burnout to end your workout! Or if you’re short on time, it’s the perfect quick workout to do ANYWHERE!


Set a timer for 30 second intervals of work with about 3 seconds to transition from move to move. Do not rest during the 30 seconds of work. Modify if needed to keep moving. Make sure you feel your abs, obliques and glutes working. If your lower back takes over, modify the move. Do not just push through. If you want results, you NEED to get the right muscles working! Complete 2-4 rounds. Beginners may rest up to 30 seconds between rounds.

30 seconds per side Side Plank Clams
30 seconds per side Mountain Climber Turkish Bridge
30 seconds Glute Bridge with March

More advanced exercisers can even sub in the Single Leg Glute Bridge, but this is an advanced move and you don’t want your lower back or hamstrings to take over for your glutes. Moves like the Glute Bridge with March are a great way to get the benefits of a unilateral move without fully having to do a unilateral move!

Ready to build a bulletproof core and get flat abs using just your own bodyweight?

Learn more about my 28 day Core Burner!