Stuart McGill's Big 3 Core Stabilization exercises

The following exercises known as the McGill Big 3, emphasize neutral spine posture with abdominal co-contraction and core bracing to create stiffness and promote endurance. Think of it as creating your own internal corset of support. These 3 research-based exercises are an excellent starting point for anyone who wants to approach their core work with safety and proven efficacy. If you are de-conditioned, experience back pain or just want to avoid back pain, these exercises are for you!
Presented by Teresa Maldonado Marchok PT, licensed physical therapist, PMA certified Pilates teacher and creator of the BoneSmart Pilates® method and DVD series. Visit us at:
www.BoneSmartPilates.com
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Please comment below with any questions you might have

[@michelerossini1364]

great execution...!!!! perfect

[@Bonesmartpilates]

Thank you, Michele. I appreciate your feedback.

[@Walter5850]

Just be careful when you pivot during side plank, not to lead with your hips.
On your turn to the left elbow, you twisted your spine by doing that.
Also, during bird-dog you lift your leg too much leading to some spinal extension. You shouldn't be moving the spine out of neutral pose.

[@pacmancalgary]

Thanks for this video. I had an L4/L5 lumbar fusion 10 years ago and have been looking for a good video that details how to do them.

[@Bonesmartpilates]

Glad it was helpful!

[@buckets212]

In the Bird dog, your leg is raised too high. It should be close to the floor.

[@judysparrow6604]

I would tuck my head slightly to protect my neck on the first one.

[@portiasnyder1812]

Than, you for the demonstration new subb here...

[@elleb1326]

How many reps do you suggest for each of the Big 3?