Effort struggling on sit-ups? Here's what a personal trainer advocates instead: these three exercises offer superior benefits.
Hey there! Let's chat about some killer core exercises you can do to get a strong, stable midsection. Now, while sit-ups are popular, there are other moves that I'd recommend for an all-around great workout. Enter: The McGill Big 3!
These basic exercises, favored in powerlifting circles, can drastically improve core stabilization with just a yoga mat as equipment. Here they are, ready for you to try:
1. Modified Curl-Up (McGill Sit-Up)
- Sets: 2
- Reps: 10-12 each side
Lie on your back with one leg straight and the other knee bent. Place your hands under your lower back for support, keeping your spine neutral. Engage your core and lift your head and shoulders off the mat. Hold for 8-10 seconds, then lower yourself to the start with control. Repeat the reps, swapping the position of your legs. If your neck muscles tighten up during the exercise, place one hand behind the back of your head for support.
2. Side Plank (McGill Side Bridge)
- Sets: 2
- Reps: 10-12 each side
Lie on your right side with both knees bent. Place your right elbow directly underneath your right shoulder. Engage your core, keeping your spine neutral, and lift your hips off the mat so your body is in a straight line. Hold in this position for 10 seconds, then lower your hips to the mat with control. Increase the hold time for more of a challenge. Repeat on the other side.
3. Bird Dog
- Sets: 2
- Reps: 10-12 each side
Get on your hands and knees. Engage your core, keeping your spine neutral. Slowly extend your right arm and left leg. Hold in this position for 10 seconds, then return to the starting position with control. Repeat for the desired number of reps, then repeat on the other side. Don't allow your hips to shift or your lower back to arch during this exercise.
So there you have it! The McGill Big 3 exercises are fantastic for core strength and stability. They're suitable for all fitness levels and help minimize stress on the lower back, making them perfect for those recovering from back pain. Give them a shot and see the improvements in your core game!
These core exercises are not only beneficial for a strong and stable midsection, but they also align with the principles of yoga, focusing on balance, control, and proper alignment. These exercises, known as the McGill Big 3, can be integrated into a comprehensive health-and-wellness and fitness-and-exercise routine. Furthermore, these movements, such as the Modified Curl-Up, Side Plank, and Bird Dog, are science-backed and suitable for individuals at various fitness levels, offering a low-impact alternative to traditional workouts for those recovering from back pain.
