Best 3 Core Exercises to Do Every Day for Strength and Stability

You shouldn’t do the same exercises every day… while that sentence holds truth in most conversations, some exercises can be performed every day, and are even encouraged to – walking, for example. But here we are talking about the best 3 core exercises that you can, and should, do every day for better strength and stability.

Core stability is a crucial aspect of fitness that often goes overlooked. Unlike dynamic core exercises that involve a lot of movement, core stability exercises focus on limiting excessive or unwanted motion at the spine. This stability is essential for anyone looking to improve their performance in key gym exercises such as squats, deadlifts, bench presses, and even more complex movements like cleans and snatches. By incorporating these stability exercises into your routine, you’ll not only enhance your strength but also reduce the risk of injury, ensuring your spine remains resilient under load.

One of the most effective ways to achieve core stability is through the McGill Big Three, a set of exercises developed by Dr. Stuart McGill, a renowned back expert. Dr. McGill has dedicated his career to studying the spine and developing methods to prevent and rehabilitate spinal injuries.

His research has shown that stabilizing the spine and understanding its mechanics are key to avoiding common back issues. The McGill Big Three exercises are designed to brace the spine, lock it into place, and allow movement to occur around the hips instead, providing a solid foundation for all your physical activities.

To help you with that and the 3 best core exercises to do every day, we lean into the expertise of Dr Aaron Horschig.

Dr Aaron Horschig is a physical therapist, coach, and creator of Squat University. He is one of the most respected authorities when it comes to squatting and everything related to your stance and knees.

So let’s check out the 3 best core exercises to do every day for strength and stability.

Best 3 Core Exercises to Do Every Day for Strength and Stability

The McGill Big Three consists of the curl-up, the side plank, and the bird dog. These exercises specifically target different parts of the core, ensuring a comprehensive approach to stability.

Unlike traditional ab workouts that involve flexing the spine, these exercises emphasize maintaining a neutral spine position and activating the core muscles to hold it steady. By practising the McGill Big Three regularly, you can expect to feel more powerful and stable during your workouts, leading to improved performance and reduced likelihood of injury.

These exercises aim to limit excessive or unwanted motion at the spine, ensuring better stability and resilience under load. Let’s dive into each of these exercises:

1. The Curl-Up

Objective: Strengthen the front of the core without moving the spine.

Instructions:

1. Lie on your back with one leg bent and the other straight.
2. Place your hands under your lower back to monitor movement.
3. Brace your core by tightening the abdominal muscles.
4. Slightly lift your head and shoulders off the ground, holding this position for 10 seconds.
5. Return to the starting position and repeat for six reps.

Tips:

• Keep your head and shoulders low to avoid straining your neck.
• Focus on maintaining stability rather than lifting high.
• Ensure your lower back remains neutral and does not press into your hands.

Benefits: This exercise targets the rectus abdominis and transverse abdominis, enhancing core stability without flexing the spine.

Read Also: 9 Most Effective Abs Exercises You Have Never Done

2. The Side Plank

Objective: Strengthen the lateral core muscles and glute medius.

Instructions:

1. Lie on your side with your elbow directly under your shoulder.
2. Stack your feet on top of each other.
3. Lift your hips off the ground, creating a straight line from your head to your feet.
4. Hold this position for 10 seconds.
5. Lower your hips and repeat for six reps on each side.

Modifications:

• For beginners, perform the side plank with your knees bent.
• For increased difficulty, extend your arm and leg in the air during the plank.

Benefits: This exercise effectively targets the obliques, glute medius, and other stabilizing muscles along the lateral aspect of the body.

3. The Bird Dog

Objective: Strengthen the back of the core and improve coordination between the upper and lower body.

Instructions:

1. Start on all fours, ensuring your wrists are under your shoulders and knees under your hips.
2. Brace your core and maintain a neutral spine.
3. Extend your right arm forward and left leg back, keeping both parallel to the ground.
4. Hold this position for 10 seconds.
5. Return to the starting position and switch sides.
6. Repeat for six reps on each side.

Tips:

• Avoid arching or rounding your back.
• Keep the movement slow and controlled.
• Focus on keeping your hips level throughout the exercise.

Common Mistakes:

• Overextending the leg, causing the lower back to arch.
• Letting the hips drop or rotate.
• Moving too quickly without maintaining proper form.

Benefits: The bird dog targets the erector spinae and other muscles along the back, enhancing stability and coordination.

Integrating the 3 Best Core Exercises into Your Routine

Incorporating the McGill Big Three into your daily routine is essential for enhancing core stability and overall gym performance. These exercises should be performed regularly to maximize their benefits. Start by including them at the beginning of your workout as part of your warm-up routine. This ensures that your core is activated and ready to support your spine during heavier lifts.

Begin with the curl-up exercise, which targets the front of the core without flexing the spine. Hold this position for 10 seconds before lowering back down. Repeat this for six reps, ensuring your lower back remains neutral throughout the exercise.

Next, move on to the side plank, which strengthens the lateral core muscles and the glute medius. Hold this position for 10 seconds before lowering back down. Perform six reps on each side, maintaining proper form to avoid any twisting or sagging of the hips.

Finally, incorporate the bird dog exercise, which targets the back of the core and improves coordination between the upper and lower body. Hold this position for 10 seconds before returning to the starting position. Switch sides and repeat for six reps on each side. Focus on slow, controlled movements to maintain stability and prevent any unwanted motion in the spine.

Conclusion

Incorporating the McGill Big Three into your daily routine will significantly improve your core stability, enhancing your performance in key exercises such as squats, deadlifts, and bench presses. By performing these exercises regularly, you’ll develop a stronger, more stable core, which is essential for preventing injuries and ensuring proper spinal alignment. Stability in the core translates to better power transfer and efficiency in your movements, making you more effective in your workouts and everyday activities.

Remember, the key to success with the McGill Big Three is consistency and proper form. Focus on maintaining a neutral spine, bracing your core, and performing each movement slowly and deliberately. As your core strength improves, you can increase the duration of each hold or add modifications to further challenge your stability. By integrating these exercises into your routine, you’ll experience a significant carryover to your gym performance, feeling more powerful and controlled in every movement.

Ultimately, the McGill Big Three offers a comprehensive approach to core stability that can benefit anyone, from novice lifters to seasoned athletes. Start incorporating these exercises today and notice the difference in your strength, stability, and overall gym performance. By prioritizing core stability, you’ll be setting yourself up for long-term success and resilience in all your physical endeavours.

Read Also: 10 Easy Science-Based Steps to Get Perfect Abs