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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 views • 8 months ago •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.
2:11

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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3 SIMPLE GOLF TIPS in 60 Seconds: Add STABILITY (and therefore consistency 🎯) to your golf swing…
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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.
0:36

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.

Dan Go

209,328 views • 7 months ago

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.
0:22

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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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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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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The 4th rep humbled me LOL. Few tips to improve your squat depth: 1. Train your hip flexors to loosen stiff hips. 2. Practice with warm up sets. 3. Reduce the weights to get a full range of motion. 4. Brace your core. Weights: 135lbs/61kg.
0:32

The 4th rep humbled me LOL. Few tips to improve your squat depth: 1. Train your hip flexors to loosen stiff hips. 2. Practice with warm up sets. 3. Reduce the weights to get a full range of motion. 4. Brace your core. Weights: 135lbs/61kg.

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Try these exercises to increase your core strength 💪🏻🔥✅ •3 sets each exercise •10 reps each set
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Try these exercises to increase your core strength 💪🏻🔥✅ •3 sets each exercise •10 reps each set

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This shoulder exercise is GOLD! Use it as a warm-up to prime stability before lifting overhead to maintain healthy shoulders! GO SLOW & don’t rush - you’ll feel the burn after a few reps!
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This shoulder exercise is GOLD! Use it as a warm-up to prime stability before lifting overhead to maintain healthy shoulders! GO SLOW & don’t rush - you’ll feel the burn after a few reps!

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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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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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#fridayfitness Farmer's carry 75KG for 1min is a great indicator of grip strength. Benefits include: 1. Total body stability & endurance 2. Core strength 💪 3. Choking h8terz 😅🤪 Bonawewoooo 🙌🏽 Good morning my authentic X family. 💪
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#fridayfitness Farmer's carry 75KG for 1min is a great indicator of grip strength. Benefits include: 1. Total body stability & endurance 2. Core strength 💪 3. Choking h8terz 😅🤪 Bonawewoooo 🙌🏽 Good morning my authentic X family. 💪

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Perform with Dr. Andy Galpin is back. New episode: How to Build a Strong Core & Abs 0:00 Core Training Myths 4:22 Why We Train Abs Wrong 7:27 Abs vs Core Explained 11:17 Look Feel Perform Goals 15:04 How Core Muscles Work 20:26 Stability and Anti Movement 24:00 Do Abs Need Daily Training 29:12 Spinal Safety and Crunches 31:37 Sponsor Eight Sleep 33:08 Testing Core Strength 41:42 Interpreting Test Results 47:02 Choosing Core Exercises 50:18 Isolation vs Compound Core 52:31 Contraction Intensity Rules 53:23 Size Principle Explained 56:16 Loading the Core Safely 1:00:14 Core Moves by Pattern 1:06:35 Program by Muscle Groups 1:08:01 Abs for Aesthetics 1:15:47 Aesthetic Programming Split 1:18:49 Core for Performance 1:21:15 Core for Back Health 1:24:17 Sample Week Template 1:29:22 Five Step Progression 1:35:54 Exercise Order Priorities 1:36:56 Rapid Fire Q and Belts 1:42:35 Final Wrap and Support Includes paid partnerships.
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