The 3 Best Core Exercises [Do These Every Day] 

The #SquatUclub is now on RU-vid! 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 RU-vid 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!

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.

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.

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

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.

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

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. 💯

This is definitely one of my new favorite fitness videos on RU-vid. 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!

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

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!

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.

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.

I started working out at the gym over a month ago and have noticed a huge difference in how I feel and in my strength. I have an old back injury and neck injuries with chronic pain and am grateful to have found this video. My pain has lessened some but I’m excited to be able to strengthen my back better. Thank you.

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!

Hands down the most elaborate, descriptive and varied approach, tips and advice channel you will find. Thank you!

I must genuinely appreciate your work. I had some problems with my lower back for many years, but as I stated to watch your videos and started to do 2-5 back/core stability exercises almost everyday, I started to feel as young as 16 yo again. Thanks!

I really appreciate you teaching us why and how to do these exercises. Your hard work and dedication shines through.

Curl-up, Side-plank, Bird Dog. Thank you! I already do regular planks, but the bird dogs are harder and take less time.

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.🙏

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!

Changed my life with this and the glute activation exercises. I can feel much more stability and power in my squats and lifts. Many thanks to both the docs!

What not to do, and what to do. Perfect. Thorough. Informed. Thank you also for the modifications, and reinforcement. Excellent instruction.

Shout out to this guy. I have watched every video on the Big 3 and no one has explained it this well. Good work!

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..

How can anyone put a thumbs down on this guys videos, he literally puts out the best information on RU-vid. You explain things so well!!

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

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

It is amazing how this content is for free on RU-vid. From the results I’ve had doing and how it’s helped me, I would have happily paid for this information

Love These.. specially for someone who has had Back Surgery ❣️

Thank you u have me really locking my spine out it is such a big difference. I appreciate you sharing your knowledge sir

This is the best description and demo of “the big 3” I’ve found so far. Thanks!

Started doing these exercises before my squats due to knee injury and shifting hip. Having a great improvement. Recommended!!!

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!

Great video. I came here to check my bird dog form. My PT gave me some of the same exercises after disc injuries from heavy olympics. Amazing how these small exercises can avoid injury. If only everyone would listen.

Love this channel! Concise. Evidence-based. Delivered with clarity.

I had surfing internet and RU-vid for more then 8 yers searching info for my low back and neck pain. And what i want to say is THANK YOU!!!!!!!! This is the most quality information!!!!!

I just watched Dr. Peter Attias talk with Dr. McGill and was looking for a demonstration of the big 3. This was perfect! Thanks!

Thank you! I've been doing these wrong, so I'm glad I found this one.

I am going to try this. I have been sedentary for 2 1/2 years but I am now getting going. They told me it was a heart attack, but a test this year showed my heart was working well. I don't plan on lifting large weights, but using this to get my core in shape will help considerably. I am thankful that you also show those who can't, where they can start. I am 68 years old and by God, I will get in shape. Thanks.

I tried whole lot of exercises for my spine instability and Big 3 changed my life :D

I have been applying the things you teach into my squatting and it has helped me tremendously!!! You deserve millions of subs, the quality of the information you are putting out is second to none! Thank you for doing this and sharing it with everyone!

Thanks Aaron. This is the best explanation of the McGill Big 3 I’ve come across. Very helpful.

Big 3 has helped so many of my clients core and low backs.

The explanation makes alllllll the difference. Sheer movement and motion cause only fatigue and joint pain but properly executed strengthening exercises do the opposite. Thank you !!!

Great, great, great explanation for each execution...nobody here in RU-vid does it better. Believe me! More power!!

Thank you Aaron !!! That was really helpfull ! 🙏🏼👏🏼👏🏼👏🏼

Woah. I’ve been dealing with back pain for weeks. About once every 6 months I injure my back lifting and need to rest for a few weeks. I was looking for a more active way to heal and found this. I literally did one round (6 reps of each movement) and my back pain was immediately gone. Definitely incorporating this into my training going forward! Thank you so much!

Thank you! Turns out I’ve been doing the bird dog wrong. I can really feel it now. These exercises were great in terms of healing my lower back disc bulge! Bird dog was one of the exercises I got from my physio.

This is definitely the best fitness channel on RU-vid, no doubt

That was such a clear and straight to the point tutorial. Thank you!

The help I’ve been looking for. Thanks so much. I wish I had you as my trainer to help get my life back. ❤️

I’ve been studying/binging your videos for the past 1-2 months - you are f**k*n’ BRILLIANT!

Dr. Aaron! You're truly a blessing! Every single video of yours has been super-informative and has personally helped me find answers for various issues I've faced while working out. Thanks a million and keep this going! The best fitness channel on RU-vid

I have been doing that move wrong my whole life, thank you!

Very grateful for this detailed explanation of posture and firing order on the Big Three. Thank you for taking the time to talk through how to not do these aswell as how to correctly do them, and for the modified versions.

This really does work and has improved my lower back pain significantly. 🙏

Excellent video! He talks about strengthening your core so you can do heavy weight body building workouts.I say this video would work wonders for people in their 50's,60's,70's+!!!! As you get older your core (especially your Back) gets weaker. Tailoring the no impact exercises in this video to a particular workout regimen for the more "advanced in life experiences" people (like me) may be a great way to get started.

Been looking for good exercises to build up my core before getting into working out. Thank you so much for this information and explanation to use for this purpose...

Probably one of the best core dynamic warms up. Love prescribing these to my patients and athletes!

Absolutely outstanding! All aspects explained really well. I have osteoporosis and the back curl is just perfect - cannot do flexion exercises with osteo, so this really is perfect allowing for the core to work without back strain. The bird dog is a go-to exercise for me but I've been doing it wrong, so thanks for the clarifications. The side plank was amazing and now an absolute standard exercise for me (I am doing just the baby version at this stage but wow, I can feel it - in a good way). Can't thank you enough for the work you are doing.

After a bad spine injury and chronic pain a doctor taught me the big 3 exercises and it's changed my life. I have no pain and I'm able to squat and deadlift even better than before my injury. I would recommend these to anyone even without any spine problems.

I cannot emphasize this enough. THIS WAS SO HELPFUL! Somehow I can actually breathe now! My breaths were so shallow and I was super annoyed but this was so helpful!

Great info! Short exercises like these are perfect for me when I get up to move during the workday, and these core exercises will help my roller skating.

You're an excellent teacher. You narrate very well. Thanks for this

Loved the bird dog instructions. I was arching during the tap part. Thank you!!

Started doing these, and nerve glides, as a rehab for my herniated disc and it has been really helpful. Although sometimes when I brace the core, as hard as I can, I sometimes feel the sciatica flare up. But the more I do these I feel less pain. A big thank you Aaron, without your wonderful work I would be in much more pain. Once again, thank you!

Found this channel today and have binge-watched a ton of these videos. Super helpful!!!

Another great vid. Simplicity. Easy to remember as well. Cheers.

I immediately like your videos before I even start watching them because I know that they will be well researched, very thorough, and of an immense benefit. Thank You Sir!

This is the video i was waiting for :) Nobody explains it better than you Thanks man 😄

I can't tell you how many times I recommend this video for patients. Thanks for producing great content!

elhamdouliLah, thank you for sharing this hack! This is the game changer! I started with this, this morning after watching the short yesterday evening. It changed everything. I have performed my best overhead squat ever! From now on I'm going to start with core...

Wow I feel an immediate relief in my lower back pain upon doing these! Now it's time to put in the reps for days, weeks & months to come 🙌

BRILLIANT!! Thanks. My entire life I had a weak and (from what I learned here) also an unstable core. My separated tummy muscles dont help tho but I will try do these 3 exercises every day. Thanks again so much!!! :D

Thank you for showing different phases of these exercises. Some other channels have good info, but they don't show the entry level version. I've found out the hard way that you don't want to dive right in, when trying to get back into fitness, or rehabbing a certain muscle group.

Thank you so much, I have heard of the Big 3, but have never seen them done. This was very helpful.

amazing well articulated video,youre right on the money with the mcgill exercises about not arching the back,my physio made me do back extension and still when i slept i got pain,i told him about the bird dog,he didnt even know what it was!

Thank you, Doc. Useful as always!

Im gonna try this. Being a 60 year old female who is not incredibly coordinated, I love simple challenging exercises I can do at home. Many times I have to guess at form. I dont have to do that with your vids. Thank you - so helpful!❤

Thanks for your generosity in explaining the McGill 3; I feel inspired to meet my core. Thanks!

The first exercise absolutely killed my neck

Love your videos! They have helped improve my squat form a lot!

awesome demo and explanation of them. thank you.

Thank you! These exercises make so much more sense than the conventional ones! They are also a lot harder!

Wow! Yes indeed, my core is woke! That burn dog sure burns lol. Thanks for sharing!

This is my new daily core routine.

This video is the best demo I have seen anywhere for McGill's Big 3.

This the best video ever about core strength without hurting yourself 👍

This looks amazing, I’ll definitely implement this into my routine. I have a few questions; 1.) What is your rest time between each rep of 10 seconds? 2.) How many sets of 1 exercise?

OK, I was getting some stiffness in my lower back when I did a lot of walking or exercising but I now do these 3 exercises religiously, every morning, and I have not felt any issues with my back in 4 months!!! and I'm 53 years old so Yeah - what can I say, AMAZING VIDEO - THANK YOU!!!👍

Your sciatica video has helped my mom so much. Thank you!

Did this whole video on one take and it's flawless.

THE THIRD ExERCISE IS EPIC!

The "BIRDDOG" was my favorite! 🔥👍👍

Thank you! You present the best demonstration of McGill's Big 3 I've seen.

Thanks! Your videos give me lots of ideas for exercises to implement in my workout and warmups! I use them often and feel the difference

Finally a video that explains Mcgill big 3 correctly

Good vid! May I ask what's the difference between one leg straight and two legs curled while doing the curl up hold?

Thank you so much! Dr. Aaron you are the best!

Absolutely love your stuff! I continuously have been changing my workouts over time to become more & more efficient, effective & wholesome! You have made a great contribution to that. Thank you! Much Love, Karsten