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.
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Thank you to Dr. Stuart McGill and his book 'Back Mechanic' where I first learned this information from. If you want to learn more from Dr. McGill be sure to check out https/wwww.Backfitpro.com
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Music credits
Opening track by JookTheFirst: Soundcloud: / jookthefirst
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Special thank you to Evan Pierson Productions for his help in making this video!
The #SquatUclub is now on KZhead! 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 KZhead 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!
Today's video winner is: Nidas
Great video. I'm a PE teacher who has his students do McGill's big 3. I'm going to show my students your videos. You explain things very well and I know my HS students will find your channel very motivating.
I really appreciate that Daniel!!
@@danfromqueens659 McGill is a Quack...
I am a track athlete. Hurdler. Should I also focus on these only or can I throw some crunches in my core workout?
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.
omg literally it creates apathy, rather not do any!
🤣🤣🤣Truth
That's because 95% of the fitness content out there is complete garbage. Fitness influencers are ruining the industry and your bodies! This is a great video, however! Great drills to combat poor posture and enhance spinal health 👍🙌
😂😂😂
And athlean will tell you your doing it wrong
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.
@ShortySaidSheLikeMe My core is stronger now than before my injury. I am more solid while working and lifting. I have also added 50 lbs to my squat and 75 lbs to my deadlift.
@@edwatson4997 oh wow that's really great talk brother, I'm very happy to hear that, and may God always Bless you n your all family members amen!!!🙏🏼❤️ And I will pray to god that your hernia problem gets better very soon and you get well very soon brother Amen... 🙏🏼🙏🏼🙏🏼❤️
Does your lower back still hurts ?
I also had instant results! First time.
@@AdityaGupta-xq3kr Who are you asking brother?
Core STABILITY : 01:12 Curl ups (front core) 03:28 Side Planks (side core) 05:00 Bird Dog (back core)
Michael: That is by far, the best way to strengthen your core. This machine… You sit on a stabilizer ball, you put your feet into the power stirrups, you reach up and you grab onto the super-rod, and you twist, and you twist, and you twist. It strengthens your entire core. Your back core, your arm core, your… The Marine Corps actually uses it. I think that’s how they got “core.” Sorry you just made me think of the Office. Couldn't help myself. 😂
Question ( anyone) on the bird dog. From the extended leg is the knee supposed to trail back diagonally toward the navel to meet the opposite hand or should it be more straight up toward your pec on the same side? Anyone?
@@stevefirst1512 the latter
You’re doing Gods work. Bless you my friend.
Nice, only needed to add the curl up
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.
Ay man glad you decided to take those first crucial steps! Anything will help and there is a lot of info out there so I’m sure you will do great
Wild Coyote thank you bro!!! Means a lot 🙏
@@brianlion2776 Good luck, brother, keep learning and make sure you can enjoy parts of your workout and you will be sweet
@Brian Lion I love it when people want to make a change for their health. So excited for you! You can do this. Best of luck to you!!
You can do it fatty
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.
Have you tried foam rolling your back out right when you wake? It helps me quite a bit with my hip and back pain.
@@Mattchu44 I’m going to try that tomorrow in the morn I’ll tell you how it goes.
@@SlowgrindfinanceDon't foam roll your lower back,only upper and midback.
@@biajdzismols1204why not the lower back?
@@miykaelah because it has the natural curvature.. ,im not sure about the exact reason but i know not to do it 😅
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. 💯
Can i left you ?
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..
This is definitely one of my new favorite fitness videos on KZhead. 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!
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
Brilliant added information! Thanks very much!
how many times per week though?
Nice on the birdog do u brace when u are taping hand to the knee or u should be relaxed then brace in the pose
@@asifhussain9135 you should stay braced
Thank you
It’s hard to overstate how valuable your content ALWAYS is. I am grateful for your output, Dr Aaron.👍🏼🙏
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!
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
Awesome, glad this could help!
I have hypermobility as well. When I’m persistent with these exercises i tend to get injured less!
Update ?
@@Chris-wl6wqThe big 3 killed him 😢
man's core is either so strong he's out doggin models n livin so hard that he abandoned internet or his spine is in pieces🤣 @@nasvsan6191
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.
Hands down the most elaborate, descriptive and varied approach, tips and advice channel you will find. Thank you!
It is amazing how this content is for free on KZhead. From the results I’ve had doing and how it’s helped me, I would have happily paid for this information
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
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!
This is definitely the best fitness channel on KZhead, no doubt
Sebz I agree. He is a great teacher as well!
I only try new restaurants off referrals, I only go see new movies off referrals....I just found a new fitness channel on KZhead, thank you bruh.
This channel and Smashwerx.👌
If you haven't already, visit his website. Tonnes of detailed articles on screening, mobilizing, creating stability and strengthening for an array of pains, weaknesses, imbalances etc.
Honored
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!
Hi Elena thanks for posting this. I have just found this channel and I am struggling the same with depression and back problems. These are the ideal exercises for me. It is very important that I don't twist or arch the back as my spine feels weak. I am glad that your spirit has been lifted by starting your exercise routine. I am starting with these and need to keep up with them. Thank you to the squat university and all the best to you 👍
@@cuzzo142 Hi Mike. So glad I decided to turn on my notifications and you only posted 23 minutes ago. First I want to say that depression is Hell. A new word needs to be invented because depression is lame in describing what serious depression really is. It is definitely NOT a case of the Blues. So that's first. Second: I don't know where you are in your struggle, how long you been in it, whether you have it mixed with agitation or off the charts anxiety, which is different kind of Hell. I first started exercising when I was still depressed, kind of knowing I was setting myself up for failure. I was right about that. Lasted 3 weeks. The following year, 2020 a change in medication had helped me significantly. I had joined MPC, My Peak Challenge, started by the actor, Sam Heughan. You can look it up. It's fantastic.) I began walking 20 minutes a day for 20 days. I used to hate walking, but found I loved it. Then I began to do the daily exercises starting out with the easiest. There are 4 choices from easiest to hard. Miraculously, I was able to keep up with it. Recently I hurt my shoulder and the pain goes all the way down my arm. Plus, last year I got a new mattress--very expensive from a high end company I had used before. A disaster. It's kind of wrecked my back BUT I find if I exercise I can relieve the back pain (not the arm though :( So be easy on yourself. Start small and slow and I promise, you WILL make progress. I wish you all the best. Anytime you want to be in touch, feel free. I will be sure to check my notifications.
@@elenalatici9568 hi again...thanks for your reply. It's funny but I have rebelled against walking...think it's a result of doing so much of it years ago in the army ha. However, I have recently bought a treadmill and am doing 30 minutes per day although I went a couple of weeks ignoring it. I'm back on track now and starting to feel a bit better. My aim is to get jogging again as I never thought I would after an accident that damaged my back. My back is definitely improving and am back working in the building trade...but my spine has kind of arched...so my belly sticks out. That's why I'm so chuffed to have found these exercises that emphasise a straight spine. Many other demos..trainers they pay no heed to this. I need to sign off but respect to you for your strength in fighting back...this is my strategy now and I'm trying to get back the mindset of when I was training to get fit enough for joining the forces. I am lucky that I can draw from this experience. I've got to be careful as sometimes I'm like 'a bull at a gate'...I am taurean! 😂 I've got to do the exercises very carefully and be patient. It doesn't happen overnight...as you know. This is my biggest challenge...continuity. Best wishes to you 👍
fuck yeah nice man
@@elenalatici9568 My mattress wrecked my back too. It was an expensive tempurpedic memory foam mattress that I've put up with for years. I have a new one on the way, but what symptoms did your bad mattress cause? Gradually over time, I would wake up with my lower back stiffer and stiffer, and sorer and sorer. It would be tight. I feel the soreness and tightness has been leading to alot of my lower back sprains. Atleast that's what I'm hoping. We'll find out in the next few days when my new mattress arrives.
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 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!
Don't forget to extend/point the heel during the "Bird Dog".
I really appreciate you teaching us why and how to do these exercises. Your hard work and dedication shines through.
How can anyone put a thumbs down on this guys videos, he literally puts out the best information on KZhead. You explain things so well!!
Dude, just awesome! Thank you!
Curl-up, Side-plank, Bird Dog. Thank you! I already do regular planks, but the bird dogs are harder and take less time.
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!
What not to do, and what to do. Perfect. Thorough. Informed. Thank you also for the modifications, and reinforcement. Excellent instruction.
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!❤
Thank you u have me really locking my spine out it is such a big difference. I appreciate you sharing your knowledge sir
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!
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.🙏
What core really is remain mystery for to this day
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.
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!
Thank YOU! I'm so glad the content I've shared could be so helpful for you!
@@SquatUniversity so basically you don't recommend super man and back extension at all? There are some disadvantages or the bird dog yeilds better results compared to those?
@@colecoleman1499 problem with super man is that extension past neutral is the point, where some people with back pain might not be able to tolerate this. bird dog and back extension (to neutral) are able to facilitate multifidus etc strengthening while keeping spine in a neutral i.e. unaggravating posture (bonus benefits of postural awareness and core control!)
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
How are you with your herniated disc man ?
@@sonidoo5908 much better. It really makes a difference to do these resistance exercises
@@affordableaquariumservices1663 glad to hear that, are you totally pain free now? Does it come back sometimes or it's over?
Shout out to this guy. I have watched every video on the Big 3 and no one has explained it this well. Good work!
Thank you very much. It helps me a lot, especially the last exercise👍🙏
Love this channel! Concise. Evidence-based. Delivered with clarity.
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 KZhead
Started doing these exercises before my squats due to knee injury and shifting hip. Having a great improvement. Recommended!!!
This is the best description and demo of “the big 3” I’ve found so far. Thanks!
Big 3 has helped so many of my clients core and low backs.
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.
Thanks Aaron, this really helped my lower backpain.
You are my go to for all the strength training! I am in love with your channel! Thanks for such quality content! 💛
Thank you Aaron !!! That was really helpfull ! 🙏🏼👏🏼👏🏼👏🏼
Thanks Aaron. This is the best explanation of the McGill Big 3 I’ve come across. Very helpful.
Thank YOU! I'm glad you liked it!
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.
The bird dog helps with my back pain so much. Definitely my favorite new exercise.
Thank you! I've been doing these wrong, so I'm glad I found this one.
Love These.. specially for someone who has had Back Surgery ❣️
Hope you've recovered well.
You're an excellent teacher. You narrate very well. Thanks for this
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.
That was such a clear and straight to the point tutorial. Thank you!
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...
Your videos are extremely helpful! Thank you so much for doing what you do!
Probably one of the best core dynamic warms up. Love prescribing these to my patients and athletes!
Great, great, great explanation for each execution...nobody here in KZhead does it better. Believe me! More power!!
I just watched Dr. Peter Attias talk with Dr. McGill and was looking for a demonstration of the big 3. This was perfect! Thanks!
Yes, honestly, I couldn't follow Dr McGill because I'm a visual learner, and he just talked. In one ear and out the other.
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
Thank you so much! Dr. Aaron you are the best!
Loved the bird dog instructions. I was arching during the tap part. Thank you!!
I tried whole lot of exercises for my spine instability and Big 3 changed my life :D
Thank you and learned a lot about correct positioning and form.
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.
This is the video i was waiting for :) Nobody explains it better than you Thanks man 😄
You're welcome!
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.
Thanks for your generosity in explaining the McGill 3; I feel inspired to meet my core. Thanks!
Whew, these few exercises will get you warmed up for sure. I for real was sweating by the end! Good stuff!
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!
I'm so glad to help Erik!
Flare ups when you brace your core are normal, from my experience. Just be careful when you brace under a heavy load
how are you today? Feeling pain while doing these stupid Big 3 is not good. Stop doing them.
@@7THxSIGNwhy
@@sparci5150Dr. McGill (the advocate of these) states in his books you should not feel pain while doing these. If you feel pain to stop.
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!
I really appreciate it!
The help I’ve been looking for. Thanks so much. I wish I had you as my trainer to help get my life back. ❤️
Great informative video. I’ve added it to my favourites and you have a new subscriber. 👍🏽😎💪🏽
Fantastic explanations and guidance! I really love the common faults you point out, I think I would have likely fallen prey to one or two. And the modifications, both up and down are helpful. For the side plank, do you recommend extending the arm on top to the ceiling if hands on hip is too easy?
Thank you! And yes you can!
Eventually I did 1 arm up and 1 leg up as high as possible.
Found this channel today and have binge-watched a ton of these videos. Super helpful!!!
Thanks for your content
Good vid! May I ask what's the difference between one leg straight and two legs curled while doing the curl up hold?
I have been doing that move wrong my whole life, thank you!
First time viewer and now subscriber. Your exercises seem REASONABLE and helpful. I am going to add them to my routine. Thanks
I’ve been studying/binging your videos for the past 1-2 months - you are f**k*n’ BRILLIANT!
The Bird & Dog is part of a classic exercise of Yoga called Nadi Vibhaajana. Great to see it getting it used in this way 👍🏼
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.
Thank you, you're really awesome at sharing valuable information ❤
I really like your videos. Thank you. What's your recommendation for a torn meniscus?
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.
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 🙌
Still using these 3? I’m starting tomorrow
Thank you so much, I have heard of the Big 3, but have never seen them done. This was very helpful.
I had surfing internet and KZhead 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!!!!!
Thank you, Doc. Useful as always!
You're welcome!
Love your videos! They have helped improve my squat form a lot!
Thank YOU! I'm so glad to help!
This really does work and has improved my lower back pain significantly. 🙏
Pure Gold, as so often! Thank you for sharing!
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
did you give a chance
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!
Find a new physio
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.
Thank you so much for this Vedic. It’s very detailed and really helps!
Finally a video that explains Mcgill big 3 correctly
👍👍👍
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!
I'm glad this video was helpful!
Another great vid. Simplicity. Easy to remember as well. Cheers.
Great explanations. Thank you for making this !