The 3 Best Core Exercises (to Do Every Day)
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- เผยแพร่เมื่อ 3 มิ.ย. 2024
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In this episode, Farnham's leading over-50's physiotherapist, Will Harlow, reveals the 3 best core exercises to do every day!
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All my older patients who did core work when they were younger seem to fair much better with their recoveries. Start now and don't stop! Great video, great tips.
Absolutely - preventative work starts as early as possible!
They fare much better? When you say younger, would 50s count (vs 80s)? 50s are still fairly young. I assume the sooner one starts, the better, of course.
@christiannacolbert5603 yes, sooner the better- and being consistent helps a lot. When I say "younger" I'm thinking of my patients that are currently between 65-95 and started exercise and core work before 40. However, I've had a few really fit 80 year Olds that barely starting exercising in their late 50's or early 60's. Never too late!
I find all three movements challenging in the easy positions, no pain , just a challenge for my muscles. It's where I'm at and what I need to work with. Thank you.
McGill's 3 big exercises strengthening core with variations:
1:38 curl up
5:13 the side plank
7:40 the bird dog
Thanks!
Cheers, fella. Saved me listening to the waffle.
@@ronwhite8503 Waffle?! I didn’t hear any waffle, just clear and essential advice on how to achieve best results.
How many of each and how many sets? Thanks
Thanks he rambles on…
Hi Will, I was watching your video about 3 exercises to stretch the thoracic part of the spine, the calf muscles, and then ways to practice getting up off the floor. Then I lost the video and couldn't put a comment there, so I'm putting it here. Wanted to say how much I appreciate what you are doing for seniors. It's really needed, and if we started working towards these things, it can make a huge difference. Younger people should start, too. I have been active during my life, but a few years ago, I started doing a sedentary job and then started getting pretty bad pain in my spine. Checked with the doctor and found out it was mild wear and tear arthritis. She gave me those standard suggestions about what to do, such as mild stretching, losing weight around the mid section, and other things that you mentioned. Also, she said take Tylenol if it gets too painful. I thought, nope, not getting hooked on taking any medication, to start with. I had hoped she could refer me to a physiotherapist to help me start some exercises and also to help me improve my posture. No such luck, but I started doing my own stretches and exercises and eating foods that are anti-inflammatory, and my back has improved, but I have to keep working at it. So thank you again. I'm going to try some things that you have suggested. Being older doesn't have to mean a great loss in the joy of being able to move and to do it with grace. God bless
McGill Big Three Exercises
1:30 Curl Up
5:13 Side Plank
7:33 Bird Dog
Thank you!
thank you :)
Thanks!
Thank you!
Thanks.
This is the kind of exercises I need. Thank you!!!
I used to be very active, but a combo of long covid, followed by a back injury an next treatment for colon cancer left me with a weak core. The result is that I tire very fast and even walking causes a lot of pain. It upsets me no end!
Thank you I am 70 years young lovely I have doing these exercises from a quiet a long time which are very nice and my back is perfectly in perfect shape. God bless you.
Keep up the great work!
i am about 70, currently on a job abroad. killing time enroute, i came across your channel on yt. well done and explained, very easy to follow (core)exercises. many thanks
That's great to hear, I'm pleased you came across my channel! Wishing you all the best on your travels
I have found that just sitting down and standing up works most of the leg and stomach muscles. Make sure the surface you sit on is at a height that positions your legs level horizontally. Keep your back straight and your arms still at your sides. Chairs, logs, tree rounds, big rocks, pretty much anything works. Also works as a cardio exercise once you can do more reps. Any comments about any possible negatives?
Great youtube series with excellent content
I just attempted a new workout that called for a full-form side plank. My first time attempting any kind of planking exercise and... yeah - out of the question! Couldn't hold that position for more than a second or two and it was excruciating. So I was hoping to find some way to try to build up to it more gradually instead of just skipping that part. Your "lite" version of the side plank is perfect. When the day comes that I can perform a full-form side plank, I'll know I've achieved something!
Very well explained & demonstrated 👍
This is brilliant. Love the way you instructed this - patiently and clearly. A lot of inexperienced patients have the hardest time isolating their abdominals - I like this approach.
Thank you so much for your comment I really appreciate it!
Thanks for that progression on the side plank. I never thought of that. And the progressions on the bug movements too.
One of the best sites I've ever come across. Thanks Will.
Thank you so much for your kind words!
Thank you for showing this! Many people hurt themselves doing all sorts of weird stuff. I like that you focus on safety and long term.
Absolutely - safety is key when exercising!
Thanks for the great advice. Your explanations are so helpful and easy to follow. I am going to do these exercises daily starting today!!!
You're more than welcome
So wonderful for so many activities. Thank you for helping us stay healthy.❤
Always happy to help!
Thank you for this video! I like your patient well thought out process of teaching us how to do exercises intelligently.
Brilliant, clear instruction. Good core strength is essential as we get older.
I completely agree!
Thanks Will, another great video!
Thankyou for thinking of us older peeps ❤
Great and necessary content, simple explanation, easy way to do those exercises following the instructions. Congratulations and thank you for sharing your experience and knowledge. Greetings from Brazil.
Thank you so much for this great video. Your explanation is so easy and helpful to follow.
Thank you for your comment, that's great to hear!
Excellent. No pain, just gain from your recommendation. Grateful.
That's great to hear!
the instructions are so well presented. i loved this video. thank you. i’ve been doing the curl up wrong for avery long time. now i know better.
You're more than welcome!
Excellent. Thanks!
Great video. I started doing your exercise that involves going from seated to standing and back down again with the hip band around the knees. Great exercise. I normally struggle to activate my lateral glutes but this really hits them.
That's great to hear - I'm glad it has been helping!
Will add these! I have been doing front planks but will add these to my routine. Thank you!!
Wishing you all the best - I hope you find these useful!
Love your channel! Also a big fan of Dr. Stewart McGill. I have his book THE BACK MECHANIC. Thank you for helping us older folks😊
In my opinion the best stomach and back that I have done are the simple exercises where by you stand strait raise your knees up to your stomach and put your hands under your legs do this ten reps to start with and then build up
S'cience-based always gets my attention. I'm definitely going to add these 3 to my morning 'stretches
Great video. Thank you Will Harlow.
You're very welcome!
Thanks for the information, I will begin including these exercises along with my stretch routine. 😊
You're welcome :)
Thanks ,Wil ,willing to try.Enjoyed
You're welcome
Just found your channel and really liked your videos! They should be shared continuously since you do a public health service! I'll try to keep the practice. Thank you so much!
Thank you so much - I hope my video has been of use!
Thanks
Thank you!
Great video thanks. Do any of your videos show how to build a routine from scratch? Eg what main areas (like core exercises) to include, then within each area, how many different types of exercises to include, then how many sets and reps to do?
Very informative, 74, luckily do 2and 3 offen in Pilates classes. Will stop crunches.
Good day, have a blessed and safe week 🙏
Thank you, you too!
Thank you! I had forgotten these and need to add them to my day.
Have a great day :)
Great exercises and well explained. Thanks Will.
You're welcome :)
Keep it simple: 12 Reps of ABS, followed by 12 Reps of SABS (12 LEFT, 12 RIGHT). REPEAT THE CYCLE 3 TIMES and pause if you need to. Works all of the muscles side and stomach.
Thanks mate. Brilliant as always😊
You're welcome!
All your exercises are easy to understand and easy to do. Thank you very much, much appreciated.
Very happy to help!
Thank so much .👍❤️
Well done -thanks
Really very useful for me. Thanks again.
Glad to hear that!
Your videos are good. I'm doing variations of this almost every morning. I'm going to do these suggested exercises just like you describe them.I think I'm going to like them.
I always appreciate your videos! This one is great.
Thanks so much for your kind comment :)
These are brilliant thank you so much for such detailed explanations as well. All the best to you.
I'm pleased you found the video helpful that's great to hear!
Thank you
Thanks well explained & easy to understand. Will
come back to these again. ❤️simple exercise to strengthen the core muscles.
You're very welcome
So enjoying working through your videos finding which ones are good for me & learning the routines. Instructions so easy to understand. Will you are a star😊
PS Just ordered your book!
Brilliant, thankyou 😊
Clear concise simple instructions; also variations for those less ambled👌
Have a great day!
Excellent, you make all this doable.
That's great to hear, thank you!
Definitely trying these 😊
wonderful. thank you
You're very welcome
Thank you for your clear explanation and demo particularly suggesting the variation even for beginners.
Please provide auto translate to other languages.
Great ...well explained Thanks
Happy to help!
Very nice explanation. Easy to follow these exercises and can do a big improvement to core. Thanks a lot
That's great to hear - I hope the video can be of help!
Thank you Will, I really love your videos. They really help
That's great to hear, thank you so much!
Great exercises and explanation. Thanks
You're welcome!
Thank you very much, this is very helpful!
Glad it was helpful!
That's Good, Keep Going!
Very good!
I am an English man who has been living in India for the past 40 years. I am 83 and have been following simple yoga exercises for the past 2 years. Your demonstration in this video explains aspects that my yoga tutor has not mentioned but your explanation make so much sense.
Thanks so much for your easy to follow procedures.
ps...your Sit to stand instruction has been so very helpful.
thanks Will.
Rgds. Jeff D
Thank you for your comment! Sometimes it means I have to talk for a bit longer than people would like - but I think it's important to explain exactly why we're doing certain movements to help individuals make an educated decision for themselves! I'm pleased you've found my videos helpful :)
Thanks Will
You're welcome :)
These are excellent, and we do them or very similar variations in Stott pilates. I found it to be a life changing method and it's amazing for core strength and overall stability, flexibility and balance.
Thank you Will, these 3 core exercises are very helpful - now part of my daily exercise plan
Thank you. Obrigada.
You're welcome
Hello 👋 my friend, thank you for sharing this valuable information. All the best to you. 😊
Thank you for your comment - have a great day!
Interesting. We always called that last exercise "cross-crawling". Thank you for posting.
Thank u so much!!
You're very welcome!
brilliant! I'm sure most of my occasional back tenderness is due to my flabby core. You make it concise and easier to do regularly.
I also believe I'm experiencing early sign of what I think is frozen shoulder syndrome. Do you have a video for this issue?
Extremely well presented young man! Clear and precise even I could understand.The old lady reckons she’s going to have a go as well.
Thank you, i found this very informative and you explained all 3 movements very clearly and easy to follow.
I will check out your book as i have been looking for something to help over 50s with strength and mobility.
Im 56 and struggling to maintain my fitness due to injuries and osteo arthritis in my spine.
I'm really glad to hear my video was appreciated, I really hope the book can be of real use to you as well!
i've been doing these exercises separately , never did them at one session. i'll try to do them together as explained here. thank you.
Wishing you all the best
Very interesting, Great video, I will certainly be trying these , Thanks 👍🏻
Wishing you all the best!
Very interesting, thank you. Building strength, injury free 🎉 👍
That's great to hear, keep up the great work!
Great video. I’m 46 and enjoy these exercises
Pleased to help!
These are awesome 👌🏽Thanks again!
You're welcome!
Excellent video..
Thank you!
Love it, will try to practice daily^^
Great work :)
Very well explained and helpful !
So pleased it was helpful!
Thank you for clear instructions as I need to strengthen my core as well as my back. When I began rebounding last month I experienced some low back pain so hopefully this will help me! God bless you
Wishing you all the best - I hope my video has been able to offer some support!
Yes, doing these exercises have helped tremendously! Thank you😊
Nice! Probably the best tutorial video on how to do the Big3 from McGill! Thanks Will.
Any idea on what to do instead of the curl-up when you also have neck pain ? I find the curl up to be very painful... thanks for the response and the amazing videos!
There are 6 neck stretch exercises on TH-cam that helped me. It is the 45 degree angle in slow motion, repetition and gentle movement that eased a bunch of kinks out.
Health and blessings to you!
Just have to do it
Awesome! Thank you💖
You're welcome :)
Love your channel! I am following your advice, so I don't get hurt. I am a regular exerciser, who is working on building muscle mass. Exercising with your advice will take me further I know, many thanks👍
I'm so pleased my channel has been useful! It sounds like you're doing some great work to look after yourself, keep up the great work! :)
Excellent. Going to try these. My core strength is missing my pilates class :(
Just discovered your Over- Fifties. Great, simpel, effective exercises. Thank you !
I recommend your channel to others.
I am 65 and always liked sports. Speed iceskating in the winter and race and mtb cycling all year through.
Last december I underwent a hernia inguinalis operation on my right side.
Are there any specific exercises to prevent such an 'experience' on my left side ?
Thank you for the very helpful video. I have lumbar spondolysis. Can I do these exercises?
The I need the best body weight exercises, since in my best years.Thx
Excellent! I know you are targeting over 50, but this applies to all ages. Extremely low impact while strength training and improving mobility!
Absolutely - they can be beneficial for everyone!
I've been doing the McGill 3 for the last 10 years and they are absolutely fantastic. However there is one really big problem with them... Because they *are* so effective, it is really easy to neglect to do them as the results are almost instantaneous, and this draws you into a false sense of security as you honestly believe you are cured of all back problems! Of course this just isn't true, and by letting it all lapse you can find yourself back at square one quite easily. These three exercises really are for ever, every day and for life.
Just bought your book
Thank you greetings from the pearl of Africa Uganda
What is great about your instruction is that you suggest a number of way to get to the full movement through incremental steps
Thank you for your comment - I am glad my format works for you, it's always great to hear positive feedback about my approach
Great stuff thanks..but how about the all important ideal breathing between reps? Suggestions….