Strengthening My Abs Beyond Expectation: A Trial of a Spine Expert's Top Three Core Exercises
Strengthen Your Core with the McGill Big Three
Looking to improve your core strength and protect your back? Look no further than the McGill Big Three, a collection of exercises identified by Professor Stuart McGill of BackFitPro. These three exercises – the curl up, side plank, and bird dog – are designed to target different areas of your core, providing a comprehensive workout.
The Curl Up
The curl up exercise focuses on the muscles on the front of your stomach. To perform this exercise, lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head, and lift your upper body off the ground, curling up towards your knees. Hold the top position for 10 seconds, then lower back down. Repeat this for six repetitions, and don't forget to do power breathing while holding the top position.
The Side Plank
The side plank exercise targets the muscles on the side of your stomach, as well as the obliques that run down either side of your abdominal area. To perform this exercise, lie on your side with your legs stacked and your forearm on the ground directly below your shoulder. Lift your hips off the ground, creating a straight line from your head to your feet. Hold the position for 10 seconds, then repeat. This exercise can be scaled by dropping the knee to the floor or placing the non-supporting hand on the opposite shoulder.
The Bird Dog
The bird dog exercise is a single-sided movement that activates the deep-lying core muscles found at the back of your abs, including the transverse abdominis. To perform this exercise, get on all fours, with your hands directly under your shoulders and your knees under your hips. Extend your right arm and left leg in front and behind, respectively, while maintaining a neutral spine. Hold the top position for 10 seconds, then return to the starting position. Repeat this for six repetitions on each side. It's important to ensure that the extended limb does not cause the neutral spine to be lost.
Get the Right Equipment
If you're doing these exercises on hard floors, a yoga mat can provide extra cushioning and prevent discomfort. A 5mm thick Gaiam printed yoga mat is currently discounted to $19.99 at Dick's Sporting Goods.
Add More Repetitions
If you want to challenge yourself further, you can do a second set of four repetitions for each exercise and a third set of two repetitions for all exercises.
Maintain Posture and Support Your Spine
The side plank exercise helps maintain posture and supports the spine, making it an essential exercise for anyone looking to improve their core strength and protect their back. The bird dog exercise also recruits spine-stabilizing deep core muscles, making it a valuable addition to any core workout routine.
So, why wait? Get started with the McGill Big Three today and reap the benefits of a stronger, more stable core.
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