The 3 Best Core Exercises [Do These Every Day]

These are the 3 core exercises you should be doing every day.

Enhance your movement and power with efficient core exercises! Discover the importance of tailored core exercises as there is no one-size-fits-all approach to engaging all the muscles surrounding your spine equally. Renowned spine expert, Dr. Stuart McGill, has identified "The Big 3" core exercises that efficiently target these areas while minimizing stress on injured or irritated back regions.

In this enlightening video, we'll delve into these three key core exercises:

1) Curl-Up: Strengthen your core with controlled spinal flexion, engaging specific abdominal muscles.

2)Side Plank: Improve lateral stability and activate the muscles along the sides of your core.

3)Bird-Dog: Enhance spinal stability and coordination by challenging the muscles in your back and abdomen.

Join us as we demonstrate proper form, discuss variations, and provide valuable insights on incorporating "The Big 3" core exercises into your training regimen. Subscribe now to our channel for more expert guidance and training tips, empowering you to maximize strength and optimize your overall performance.

Get my book on fixing injury here:

Get my book 'The Squat Bible' here:

Get olympic weightlifting programming (part 1):

____________________________________________________________

Music credits

Background track: This track has been publicly released under a "Creative Commons Attribution 3.0 Unported "Share Alike" (CC BY-SA 3.0) License." The download link for this track is provided below the "Artist Credit Instructions." Simply click the link to download the FREE MP3 from the official LAKEY INSPIRED SoundCloud page.

Connect with SquatUniversity:
Follow on SnapChat: @aaronhorschig
Listen to the Podcast on: apple iTunes, Overcast, Pocket Casts, Google Play and the Anchor App!

Special thank you to Evan Pierson Productions for his help in making this video!

[SquatUniversity]

The #SquatUclub is now on YouTube! As soon as I upload a new video, "like" it and comment with the hashtag #SquatUclub ASAP. I'll pick amongst those who do so within 1 hour of the video going live and pick one winner to start working on whatever you need help with (squat technique, an achy hip, help with back pain during deadlifts, etc). You must be SUBSCRIBED to my YouTube channel for a chance to win. Turning on notifications by clicking the little bell next to the SUBSCRIBE button on my channel will make sure you can be first in line to win every time!


I’ll reply under the winners comment - so make sure you keep up on your notifications!

[DisassArchive]

man if I did every exercise every youtube video told me I should do every day, I'd be working out 24 hours a day.

[edwatson]

I am a 59-year-old laborer coming back from an umbilical hernia/severe abdominal strain. I gave these 3 moves a try and felt them working wonders immediately. Now after a week or two my core feels bulletproof. Thank you for my new daily rehab program.

[brianlion]

I’m obese guy and all my life I’ve always ignored my health because I felt like I had no support and I didn’t want to see how bad I was. I avoided mirrors and recently I genuinely looked in the mirror and realized just how bad I let myself get. I was horrified when I was brought into reality. Being such a heavy guy, most exercises I try to do aren’t efficient because my body literally cannot do them properly. But this video is a great help at starting out, even though I’m very big, you showed simplified versions and they aren’t too bad for me. It’s hard finding things I can do. Thank you for showing me that exercise isn’t always so intense, and is actually very friendly to people starting out!

Update 5-9-24:
I know you guys were happy and excited for me and I hate to disappoint but things haven’t gone well. Within the last three years, I’ve lost my job, was court ordered into an outpatient for my mental health, lost my motivation, lost some uncles and aunties, lost my grandfather, went to my first funeral, and have lost multiple pets. I’ve lost multiple pets because I take sick or hurt stray animals off the streets and I try to get them help but a lot of times I get them too late and end up holding them overnight until they pass in my arms/on my lap or I’ll take them to the shelter where they would have to put them down if it’s an available option. My mental health has been blown apart and in turn, my health has gotten worse and I’ve gained a bunch of weight. I’m now 489lbs… but recently my father has a stroke and it has opened my eyes and I’m trying my best to get more doctors appointments and not backing out this time. I’ve started therapy, group therapy, I have a Psychiatrist, a primary doctor, and I’m looking for a Dietician as well. My court ordered admission into a outpatient has granted me health insurance that I haven’t had access to before and for some reason they’ve let me keep it…. I am grateful for my state for allowing me to keep it because without it I can’t get help… I have talked to my doctors about a barrier in my mental that’s keeping me from seeking all the help I need and we are starting to try and figure that out. But they assure me that by actually going to appointments and scheduling them, that somewhere inside of me, I want to get better and that helps me get up in the morning everyday…

I got knocked down in life. A lot. And admittedly, and unfortunately I have started using marijuana more. Which I’ve always hoped I wouldn’t do because both sides of my family carries addictive personalities.

But I’m trying to stop.
I know that this wasn’t the update you guys wanted. But it’s the truth. But even if the truth seems dark or grey or dull, you can rise up. Just keep going. All that matters is that you keep going, keep holding on and keep pushing yourself forward, even it’s a little at a time. There’s a side of me that doesn’t want to live, but there is also a side of me that can’t let that happen. Because I love people so much and I want to experience so many things and if I’m gone I won’t be able to see, love, and care for people. One day that side that wants everything to end will be pleased, but for now, I can’t let that happen. I hope none of you let that happen to yourselves too.

[Slowgrindfinance]

Killer back pain right now going to try these. Thanks everyone from the comment section you’re really giving me hope will update this. Tomorrow.

Update #1: I’m pleasantly surprised by the significant improvement after just one session. I performed the three exercises total of 15 repetitions, alternating sides, with each rep lasting 10 seconds. Typically, my back pain sets in about an hour after waking up, but this time it didn’t occur until 6 hours later.

I plan to complete an identical set tonight and will provide another update tomorrow.

Been doing this for a week now it’s almost in muscle memory at this point
Back pain has been dwindling

Been a few month 4 to be exact. Definitely helped my back pain. My core is way stronger and my whole upper body feels like it’s wrapped in muscle. I definitely recommend these exercises. I’ve turned into a salesman for these exercises, if anyone breathes a word about back pain I start demonstrating what I think has been my cure.

I do understand that some people might have other underlying problems if you try these exercises for a month with no significant change I’d recommend a physio consult. Be as graphic and elaborate as possible about your symptoms. Ps. This is coming from one of those guys (me) who would rather die than miss work for a doctors appointment.

[christinecarlos]

NOTES:
6-4-2 reps on each set & hold for 10 secs on each rep
Dr. Stewart Mc Gill's 3 Core Stability Exercises
1) The Curl Up
2) Side Plank (Full Plank is advanced version)
3) Bird Dog (hold for 10 secs) then bring your arm forward w/ clenched fist then bring back arm towards the knee

[TheGuruNetOn]

Core STABILITY :
01:12 Curl ups (front core)
03:28 Side Planks (side core)
05:00 Bird Dog (back core)

[jackelinegonzalez]

I have been doing these exercises for like 2 weeks and i already feel so much better about my back pain, i can also feel how my form has improved when lifting. 💯

[Thundrsmurf]

As someone with a hypermobility syndrome, and have always gotten injuries from overextending during yoga or other bodyweight exercises, these are fantastic. Went through them once, and already feel like my entire core and lower back are benefiting. Going to stick with this for a couple of weeks and see how it goes. Thanks for making videos like this

[elenalatici]

This is great! I do four exercises immediately after getting out of bed. The Bird dog is the last' I love your version. I'll be 75 next month and my goal is keep getting stronger and stronger. I started about a year and a half ago slowly as I emerged from a four year clinical depression during which I pretty much couldn't get out of bed. So exercise is my companion along with medication to keep the Black Dog out of my house, never mind in the corner of my room. Had never done a squat in my life. Hated the word. I'm a writer and the sounds of words affect me. Squat seemed ugly to me. ()Snack is another fingernails on a blackboard word.) But now? I love squats.LOVE them. I have worked them into my day so if I drop something I squat to pick it up. And then there's the Asian squat. Nothing relieves a tight lower back faster. I am following you (of course!) and can't wait to see what you're going to teach me next. So happy to have stumbled across you. I like to change my workouts. I usually work Pilates into all of them, then every once in a while I do the NYC Ballet workout. Try it some time!

[jeffcummins]

This is definitely one of my new favorite fitness videos on YouTube. So many people just show you the exercises, without putting them in context. You explain and demonstrate the HOW, and you also spend sufficient time discussing the WHY. You demonstrated a technique for the side plank that looked easier to successfully accomplish than the other versions I've seen, and that first exercise is an immediate go-to. Many thanks! Excellent job!

[jelenafloric]

I finally figured out how the bird-dog is done, and I looked at the ton of videos, none of them really explained it, one big thanks!

[michaelmcclughan]

Man, I’ve been trying to figure out what “core” meant for the better part of 15 years and these guys are the ones that finally got it through my head. Thank you. Highest praise.🙏

[timandlisa]

I have been doing the big 3 on and off for years. However, I haven't been holding the positions for 10 seconds. Thank you for the detailed explanation of how to execute the exercises. I also appreciate the why. Pedagogically sound.

[MrValeska]

Bro I just saw your video and you just saved my life 😢 I just did the core exercises and it feels great.. God bless you bro and many blessings to you..

[rosannaedison]

That was so much harder than I expected and I didn’t realize I’ve been doing bird dog wrong for a while. Thank you for the great content!

[feddomeijerwiersma]

It’s hard to overstate how valuable your content ALWAYS is. I am grateful for your output, Dr Aaron.👍🏼🙏

[Training]

This is definitely the best fitness channel on Youtube, no doubt

[joelerickson]

I agree with this completely. I have been doing the McGill big 3 prior to my Burn Bootcamp workouts (and days off) for several years, starting after a back injury. It has made amazing differences in my ability to exercise without re injury . I am now able to do activities that previously would have CAUSED my back pain to return. Thanks for putting together a great reference regarding these exercises that I can share!

[affordableaquariumservices]

Omg I had a herniated disc for two weeks and I just watched and performed your video it feels so much better after these exercises thank you so much