BIG 3 Core Exercises To Achieve a BULLETPROOF CORE!

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The core is like the anchor of our body, holding everything together and keeping us stable. It’s super important for things like standing up straight and doing sports. But a lot of the time, regular core exercises don’t really target the deep core muscles that we need for real stability. That’s where the Stuart McGill Big 3 core exercises come in!

Designed by Dr. Stuart McGill, who’s an expert in how our spines work, these exercises are a game-changer. Instead of just working the surface muscles, Dr. McGill’s method focuses on strengthening the deep core muscles. These are the muscles that really support our spine and help us move better without getting hurt. Together, these exercises help us build a core that’s tough as nails—a core that can handle anything life throws at us and helps us be even stronger and more stable. So, let’s dive in and get started!

Exercise #1: The Curl Up

The Curl Up is a fundamental pillar in the realm of core training, targeting key muscles that contribute to spinal support and overall stability. By honing in on these muscles, The Curl Up lays the groundwork for enhanced posture, injury prevention, and functional movement. It may seem deceptively simple, but its effectiveness lies in its attention to detail. Here’s how to do it correctly:

  1. Set Up: Lay on your back with a pad or pillow supporting your head. Adjust your neck so that your chin tucks slightly, aligning your spine.
  2. Pelvic Positioning: Place one hand underneath the small of your back. Push your lower back into your hand, tilting your pelvis posteriorly to achieve a neutral spine.
  3. Engage Core: Tuck your head slightly and push your lower back into your hand. Slowly lift your upper body, focusing on curling up from the belly button.
  4. Hold and Breathe: Hold the curl-up position for 10 seconds while breathing deeply. As you exhale, engage your core even more, bringing the belly button closer to the spine.
  5. Alternate Sides: Perform 3-5 reps on each side, maintaining proper form throughout.

Exercise #2: The Side Plank

The Side Plank is a great way to test and strengthen your core muscles from the side. It focuses on muscles like the obliques, which help with twisting and side-to-side movements. Unlike typical core exercises, the Side Plank works on stability from a different angle. It’s important to do it correctly to get the most benefit. Here’s a simple guide to help you do it right and get stronger.

  1. Alignment: Lie on your side with your forearm supporting your body, ensuring it’s directly beneath your shoulder. Stack your legs and hips, with your bottom leg’s heel touching a wall for alignment.
  2. Engage Core: Push your hips away from the ground, engaging your obliques. Hold this position with your body in a straight line.
  3. Breathing and Stability: Maintain the plank for 10 seconds while focusing on deep breathing. Feel the obliques and glutes working to stabilize your body.
  4. Alternate Sides: Perform 3-5 reps on each side, concentrating on proper alignment and stability.

Exercise 3: The Bird Dog

The Bird Dog exercise is like a bridge between still core exercises and moving ones, blending stability with limb movement. It’s a bit like how you move naturally during the day. When you reach one arm forward and the opposite leg back, you’re not just working your arms and legs—you’re also engaging your core to keep steady. Doing the Bird Dog right helps your posture, keeps your spine healthy, and makes you stronger for everyday tasks. Here’s a simple guide to doing the Bird Dog exercise properly and getting the most out of it.

The Bird Dog integrates core stability with limb movement, mimicking real-world motions. Here’s how to perform it correctly:

  1. Tabletop Position: Begin on all fours, with your wrists, elbows, and shoulders stacked, and your knees and hips stacked as well.
  2. Engage Core: Push away from the ground, engaging your shoulder blades and core muscles. Focus on drawing your belly button towards your spine.
  3. Limb Extension: Slowly extend one arm forward and the opposite leg backward, reaching as far as possible while maintaining stability.
  4. Controlled Movement: Hold the extended position briefly, then return to the starting position with control. Avoid arching your back or shifting your hips.
  5. Alternate Sides: Perform 3-5 reps on each side, focusing on smooth, controlled movements and maintaining core engagement throughout.

Check this video out for a complete go-to guide for unlocking a stronger, more powerful core!


Incorporating the Stuart McGill Big 3 core exercises into your routine can significantly enhance core strength and stability. Whether you’re an athlete seeking to improve performance or someone dealing with back pain, these exercises offer a solid foundation for a healthier, more resilient core. Remember to prioritize proper form and alignment, and gradually increase intensity as you build strength. With consistency and dedication, you can achieve a bulletproof core that supports you in every aspect of life.

If you want to make sure your core and your whole body are strong and resilient, Myokinetix is the place to be! We’re all about making sure you stay injury-free and pain-free so you can live life to the max. Our expert team will assess your needs and create a personalized plan just for you. Plus, we’ve got top-notch equipment to make sure your training is effective and helps you improve your strength and performance. 

Ready to start making your body bulletproof? 

Give us a call today and find out how you can stay active and healthy! 

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