The 3 Best Core Exercises [Do These Every Day]

Summary by Krater

Dr. Aaron Horschig explains McGill's Big Three core stability exercises, detailing how to perform the curl-up, side plank, and bird-dog correctly to minimize spinal motion and protect the spine during heavy lifts.

From the video

Answers: What are McGill's Big Three core exercises and how do you do them?

• McGill's Big Three core exercises
• Spine stability and injury prevention
• Curl-up exercise form
• Side plank modifications
• Bird-dog exercise form

Exercises

• curl up · bodyweight · 6 reps of 10-second holds
• side plank · bodyweight · 6 reps of 10-second holds per side
• bird dog · bodyweight · 6 reps of 10-second holds per side

What it concludes

• Performing McGill's Big Three core stability exercises helps limit excessive motion at the spine and improves core stiffness to protect the spine during heavy lifts like squats and deadlifts.
• The curl-up exercise strengthens the rectus abdominis while focusing on spinal stability rather than spinal flexion.
• The side plank targets the lateral core and gluteus medius while stabilizing the spine against lateral movement.
• The bird-dog exercise strengthens the spinal extensors while keeping the spine braced in a neutral position without overarching.