What are the Big 3 exercises for the core?

Éléonore Bigot

2025-10-27 13:59:43

Nombre de réponses : 15

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The McGill method recommends three exercises based on the concept of improving muscle strength and support around the spine. The McGill Big Three The McGill method recommends three exercises that should be performed to create better core and spinal stability. They are the McGill curl up, the bird dog and the side bridge. Move 1: The Curl-Up At first glance, the McGill curl-up might appear similar to an abdominal crunch. Move 2: The Bird Dog Although its name is a bit odd, the bird dog exercise is performed on your hands and knees — a position called quadruped. Move 3: The Side Bridge Lie on your side on a firm surface. This approach works specifically to improve muscular endurance for active support throughout the day, therefore preventing back pain from developing whilst completing day-to-day activities.

Frédéric Colas

2025-10-17 12:55:34

Nombre de réponses : 18

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The core is comprised of several muscles throughout the abdomen and back which, when activated properly, work together to achieve and maintain stability when the spine is subjected to a load or stress. These three exercises were developed by Dr. Stuart McGill and are designed to increase strength and protect your back. They are more commonly know as the McGill Big 3 and are comprised of the curl-up, side bridge (or side plank), and birddogs. Dr. McGill noticed in his research of athletes that those who failed to build proper muscles for core stability ended up with more injuries and pain. When the core fails to meet the stability demands placed on the body during a certain lift, parts of the spine will be overloaded with forces that increase injury risk and performance will suffer. Doing these exercises helps build the muscles in the complete core (not just the abs) and increases the core stability. The McGill Big 3 – Curl-up, Side Plank or Side Bridge, and Birddogs for Core Stability and Cross Body Movement are the three exercises that make up the Big 3. Watch as Dr. Mitchell demonstrates the proper form for the McGill curl-up, the first in the McGill Big 3. Lay down on the ground with one leg straight and the other bent at a 90-degree angle. Place your hands underneath the lower back with elbows flat against the ground, and make sure you keep the curvature of the lower spine. Brace the core, tuck the chin, then lift the chin and shoulders up off the ground. Hold for 10 seconds. Do this for about six reps, holding for 10 seconds each. If you want a stronger challenge, there is a progression where you bring the elbows off the ground and do the same movement. Dr. Mitchell shows you how to do the second exercise in the McGill Big 3 – the side plank or side bridge. Get on your side, resting on your elbow with knees at a 90-degree angle. Brace the core and lift up, keeping your knees, hips and shoulders in a straight line. Hold that lift for 10 second bracing the core and working the obliques on that side. Drop down and repeat for six reps. If you want more of a challenge, you can go into full plank with legs extended and stacked, one in front of the other and place your top hand on your opposite shoulder or on you hip and then do the lift and hold for 10 seconds. Dr. Mitchell demonstrates how to do a birddog, as well as how to modify up or down depending on your level of fitness. Start in a table-top position with arms shoulder width apart and knees right below the hips. Engage the core and brace the belly. Take right arm forward and kick the left leg back. Keep your spine stable and do not arch or let your leg come up above hip level. Hold for 10 seconds, come down and touch elbow to knee and then take it back out. Do this six times on each side. If you need to modify the move, keep your hands on the ground and just kick your leg back and hold for 10 seconds. If you want more of a challenge, draw a small square with your extended arm before bringing elbow and knee together.

Nicolas Leger

2025-10-17 08:59:48

Nombre de réponses : 24

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The McGill big three are designed to build a foundation that allows you to be active and do activities that you enjoy. Here are McGill’s “Big Three” exercises for improving your low back endurance: 1. The McGill Curl Up 2. The Side Bridge 3. The Bird Dog Dr. Stuart McGill, Professor Emeritus of Spine Biomechanics at the University of Waterloo, Canada has demonstrated in his research that enhancing your ENDURANCE is important in helping you manage your low back pain. The McGill Curl Up Lie down on your back. The Side Bridge Lie on your side, with your forearm on the floor and elbow underneath your shoulder. The Bird Dog Assume a hands-and-knees position on the floor. Research has shown that the most common cause of years lived with disability (YLD) is low back pain.

What are the Big 3 exercises for the core?

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