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3 simple CORE STABILITY exercises! “McGill Big 3” tips demonstrated by 3x Olympian Mirabai Chanu to prime core stability before lifting weights.

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Squat University

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38,627 görüntüleme • 10 ay önce •via X (Twitter)

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My Top 3 Core Exercises to… — Improve core strength — Improve shoulder stability — Recruit more muscle groups (back, shoulders, bis/tris)
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My Top 3 Core Exercises to… — Improve core strength — Improve shoulder stability — Recruit more muscle groups (back, shoulders, bis/tris)

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I do these 3 exercises religiously for my lower back. They’re called the McGill Big 3 and they consist of: 1. The McGill Crunch 2. Side plank holds 3. Focused & Activated Bird Dogs They build endurance in the lower back & core while increasing core stability. The key is to brace the core (aka. push it out) while keeping your spine & hips in a neutral position. I do these before my workouts as they help activate the core prior to lifting. I do 1 set of 6-12 repetitions. Do these 3-4 days a week for 3 weeks to notice a difference.
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I do these 3 exercises religiously for my lower back. They’re called the McGill Big 3 and they consist of: 1. The McGill Crunch 2. Side plank holds 3. Focused & Activated Bird Dogs They build endurance in the lower back & core while increasing core stability. The key is to brace the core (aka. push it out) while keeping your spine & hips in a neutral position. I do these before my workouts as they help activate the core prior to lifting. I do 1 set of 6-12 repetitions. Do these 3-4 days a week for 3 weeks to notice a difference.

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If you want to create a healthy low back, do this: Bird dogs help spinal stability. McGill crunches improves core stability. Side planks strengthens the obliques and hips. Hip thrusts strengthen your glutes. Pair these with walking and your low back will thank you.
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If you want to create a healthy low back, do this: Bird dogs help spinal stability. McGill crunches improves core stability. Side planks strengthens the obliques and hips. Hip thrusts strengthen your glutes. Pair these with walking and your low back will thank you.

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One of my favorite exercises to target: — chest engagement — triceps engagement — hip flexor recruitment — core strength & stability Focus on keeping your hips square to the ground at all times! Control control control.
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Try these exercises to increase your core strength. 3 sets each exercise 10 reps each set 1.)
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Here’s the warm-up I developed for Saikhom Mirabai Chanu for her silver medal performance at the weightlifting world championships! This took her about 14 minutes to perform before picking up the barbell & focuses on her focus areas of need in shoulder stability and priming glute engagement & coordination.
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Planks are one of most people’s “go to” ab exercises. These variations take the plank to a whole other level. So build even more core stability with these plank variations. And check out the link in my bio for more workouts. #kettlebell #workout
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