3 Core Exercises You Should Do EVERYDAY! (The McGill Big 3)
Side plank: Start in a plank position, then roll onto one side so that your body is supported by your forearm and the outside of your foot. Stack your feet on top of each other and lift your hips off the ground. Hold the position for 30-60 seconds on each side.
Bird dog: Start on all fours with your back flat and your core engaged. Extend your right arm and left leg straight out, keeping your core engaged. Hold the position for 5-10 seconds, then return to the starting position and repeat on the other side.
Knees to elbows in high plank: Start in a high plank position. Lift your right leg and bring your right knee to your right elbow. Hold the position for 1-2 seconds, then return to the starting position and repeat on the other side.
Knees to opposite elbows in high plank: Start in a high plank position. Lift your right leg and bring your right knee to your left elbow. Hold the position for 1-2 seconds, then return to the starting position and repeat on the other side.
You can do 2-3 sets of 10-15 repetitions of each exercise, or as many repetitions as you can with good form. If you are new to exercise, start with a shorter workout and gradually increase the duration and intensity as you get stronger.
Here is a sample daily core workout:
Plank: 30-60 seconds
Side plank: 30-60 seconds on each side
Bird dog: 10-15 repetitions on each side
Knees to elbows in high plank: 10-15 repetitions on each side
Knees to opposite elbows in high plank: 10-15 repetitions on each side
You can also add variety to your core workout by trying different exercises, such as:
Russian twists
Crunches
Leg raises
Sit-ups
Crunches with a twist
Hollow body holds
Dead bugs
Mountain climbers
Bicycle crunches
It is important to listen to your body and rest when you need to. If you experience any pain, stop the exercise and consult with a doctor or physical therapist.