The 3 Best Core Exercises (to Do Every Day)

[@HT-Physio]

Thanks for watching! If you want to hear my best advice for over-50s who want to gain muscle and strength, you can get access to my exclusive “Ultimate Guide to Building Muscle & Strength Over Age 50” video bonus for FREE here: info.ht-physio.co.uk/video

[@DrOTGuy]

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.

[@HT-Physio]

Absolutely - preventative work starts as early as possible!

[@christiannacolbert5603]

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.

[@DrOTGuy]

@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!

[@johnparcel1025]

That’s fare, not fair better.

[@nerissacortez4615]

This moves are best for my sciatica! Thank you so much!!! If you have sciatica just like me we need our core muscles to be strong. This movement specially planks. Side planks and bird dog are very useful! Thank you so much for sharing!

[@marc9644]

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.

[@GuentherMeyer-p7t]

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

[@HT-Physio]

That's great to hear, I'm pleased you came across my channel! Wishing you all the best on your travels

[@plasenciajose4916]

Left foot keeps buckling. Did intense laser therapy but still use a walker to keep from falling. Going to see a chiropractor.

[@DineshSharma-nc8zy]

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.

[@HT-Physio]

Keep up the great work!

[@DivyaRajan-l3h]

Amazing, hope I'd be doing those too!

[@tomfenn7149]

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.

[@tclay2663]

So true! I can relate

[@mch171]

McGill Big Three Exercises 1:30 Curl Up 5:13 Side Plank 7:33 Bird Dog

[@walkinghills]

Thank you!

[@sarahwalkerbeach6985]

thank you :)

[@smarg5130]

Thanks!

[@aDogNamedHandsome]

Thanks.

[@Magyarleanzo]

3:38 is when he actually did the first movement 😂

[@susannachua7305]

Hi Will, Thank you for this video and many others. I have a friend who has a weak core and I am going to share this video and do these exercises with her. Mostly, I wanted to tell you how much I appreciate your (muscular young man’s) care and compassion for us “oldies” (56 yo female here). Lastly, I watch other videos (lifestyle, shopping and finance related) and they are constantly “hounding” viewers to subscribe but upon watching one video (can’t remember) you emailed me an exercise video. Thank you for your generosity, care, compassion and understanding of our stage of life. I started personal training to gain 5lbs of muscles and luckily no need to shed fat ( 5 foot 2/ 47 kg) goal is to also increase bone density, broaden shoulders, 6 pack abdomen and protruding glutes. I will continue using your exercises at home while being personal trained at the gym. Also will be sure to tell my friends about your videos. Thank you again from the bottom of my heart, Will. Kep up the good work and God bless you, your family and business ❤ Susanna from Canada

[@HT-Physio]

Hi Susanna, thank you so much for your kind message. Thank you for watching and sharing my videos. I'm so pleased to hear you've found value in my work. It sounds like you have some brilliant goals laid out, and I hope my channel can help you to achieve them! Have a great week :)

[@rover-t]

In the first exercise it’s important to focus on using the core muscles and not straining the neck. I find closing my eyes and focusing my attention to the stomach muscles when I move is helpful.

[@HT-Physio]

Great tip! It's good to form the mind-muscle connection

[@m.dejonge5055]

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!

[@mreudeco]

Try SPMs from fish oils,

[@patriciamcbride2150]

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

[@CitizenKate]

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!

[@sandrabuckley7662]

Loving how you explain and demonstrate the exercises that target weak muscles. As a senior citizen with arthritis, I am not only enjoying them but feeling the benefits. Thank you :)

[@DB53NJ]

1-1st time 71yrs been chair bound 6months lost all strength. Starting today.

[@gladysma308]

McGill's 3 big exercises strengthening core with variations: 1:38 curl up 5:13 the side plank 7:40 the bird dog

[@kersi-sandiego6036]

Thanks!

[@ronwhite8503]

Cheers, fella. Saved me listening to the waffle.

[@Taj77]

@@ronwhite8503 Waffle?! I didn’t hear any waffle, just clear and essential advice on how to achieve best results.

[@gregorybeale]

How many of each and how many sets? Thanks

[@marcm2957]

Thanks he rambles on…

[@ronaldparker7025]

I appreciate your teaching and will try to do as you suggest. I use to do these exercises and immediately noticed the difference in my core strength. Thank you so very much.

[@HT-Physio]

Great to hear you'll be putting these to good use!

[@jeffreydavis3117]

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

[@HT-Physio]

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 :)

[@mikesawyer1336]

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.

[@HT-Physio]

Thank you so much for your comment I really appreciate it!

[@HopeIanHope]

One of the best sites I've ever come across. Thanks Will.

[@HT-Physio]

Thank you so much for your kind words!

[@adrienneadamska8643]

Thank you so much for this video. I'm 53 and do at times get lower back pain. Iam active. I go to the gym and I squat, dead lift and bench, but still feel my core let's me down. I will commit myself to these daily exercises and let you know my results in a couple of months. Thanks again for the sound information 😊

[@No-jb6fy]

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.

[@HT-Physio]

Absolutely - safety is key when exercising!

[@SeanBegley-n6u]

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

[@elizabethsimpsonbeverleigh8686]

Thank you for putting this out! I'm trying to get into better shape after a lifetime of being sedentary!

[@m.hartyfool]

Excellent. No pain, just gain from your recommendation. Grateful.

[@HT-Physio]

That's great to hear!

[@pjjslp]

Thank you so much for this! I'm in my 50s and recovering from back and neck issues that have had me sedentary for a while. Trying various "beginner" core workouts was starting to be frustrating and disheartening. This is exactly where i need to start. Very appreciative!

[@JohnJohn-fz6nt]

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😊

[@jameswaugaman8052]

Will add these! I have been doing front planks but will add these to my routine. Thank you!!

[@HT-Physio]

Wishing you all the best - I hope you find these useful!

[@robevans2114]

What is great about your instruction is that you suggest a number of way to get to the full movement through incremental steps

[@HT-Physio]

Thank you for your comment - I am glad my format works for you, it's always great to hear positive feedback about my approach

[@pollybish2988]

Thanks for the great advice. Your explanations are so helpful and easy to follow. I am going to do these exercises daily starting today!!!

[@HT-Physio]

You're more than welcome

[@danabuch324]

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?

[@BrewsGamesRides]

Thank you for this, I'm 55 and in good cycling shape but deal with a lifelong lower back issue from bad weight lifting in high school. Will work on these this week, have a 60 mile gran Fondo ride this weekend with 7k feet of climbing, hope to keep the back pain down. Cheers from Southern California.

[@HT-Physio]

I'm sorry to hear about the back problems you're dealing with. Good luck for your ride and climb, I'm sure it'll be fantastic - keep up the great work with all the activity you're doing!

[@mvl6827]

What about: 1) the bridge 2) the plank 3) the tree . All yoga related. Or: tai chi and qigong. 😊

[@flordelotus2184]

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!

[@HT-Physio]

Thank you so much - I hope my video has been of use!

[@dhammratna83]

Very well explained & demonstrated 👍

[@glennyee5607]

Excellent! I know you are targeting over 50, but this applies to all ages. Extremely low impact while strength training and improving mobility!

[@HT-Physio]

Absolutely - they can be beneficial for everyone!

[@JS-lk8og]

Thankyou for thinking of us older peeps ❤

[@kimmiele6011]

Very practical, thanks

[@carolynknapschaefer3561]

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

[@HT-Physio]

Wishing you all the best - I hope my video has been able to offer some support!

[@carolynknapschaefer3561]

Yes, doing these exercises have helped tremendously! Thank you😊

[@susanmetcalfe2222]

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😊

[@susanmetcalfe2222]

PS Just ordered your book!

[@RealThunderberg]

Thank you very much for making this information available by posting this video. I really got a lot out of it and I am looking forward to giving these a go. Peace & God bless.

[@mikechadwick8163]

Great exercises and well explained. Thanks Will.

[@HT-Physio]

You're welcome :)

[@Stappit]

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.

[@Sisa61]

60’s chick here. Nice basic content to recalibrate in the sea of exercise option overload. Thank you 👊🏾

[@zayd7282]

60 chick😂

[@TokyoBlue587]

This is great! After a back pain incident, I got Dr. McGill’s book and it’s nice to have a video of these exercises, with some variations.

[@LouiseGraham-wx8tg]

Good day, have a blessed and safe week 🙏

[@HT-Physio]

Thank you, you too!

[@thurgooddukes7381]

Thanks for the information, I will begin including these exercises along with my stretch routine. 😊

[@HT-Physio]

You're welcome :)

[@yuhanabujang6759]

All your exercises are easy to understand and easy to do. Thank you very much, much appreciated.

[@HT-Physio]

Very happy to help!

[@lmusima3275]

Great video. I’m 46 and enjoy these exercises

[@HT-Physio]

Pleased to help!

[@ommaigod]

Thanks for that progression on the side plank. I never thought of that. And the progressions on the bug movements too.

[@rowenawallace5890]

Brilliant, clear instruction. Good core strength is essential as we get older.

[@HT-Physio]

I completely agree!

[@poncena3087]

Thank you so much for this great video. Your explanation is so easy and helpful to follow.

[@HT-Physio]

Thank you for your comment, that's great to hear!

[@richardjones8303]

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.

[@umfotzaxi]

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!

[@kaydiers5705]

There are 6 neck stretch exercises on KZbin 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!

[@ronaldrose7593]

Hello 👋 my friend, thank you for sharing this valuable information. All the best to you. 😊

[@HT-Physio]

Thank you for your comment - have a great day!

[@mazenkilani]

Great exercises; easy to understand the benefits and effective in achieving them.

[@HT-Physio]

So glad you think so!

[@NickSmith-pg2oq]

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.

[@HT-Physio]

I'm really glad to hear my video was appreciated, I really hope the book can be of real use to you as well!

[@sarahdee374]

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?

[@mamalovesthebeach437]

Thank you for this video! I like your patient well thought out process of teaching us how to do exercises intelligently.

[@HopeIanHope]

Very informative, 74, luckily do 2and 3 offen in Pilates classes. Will stop crunches.

[@eritter9165]

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 ?

[@許建中-n4m]

I did lots of abs crunches before, ended up with lumbar spine instability. So bad. Thanks for your great explanation.

[@HT-Physio]

I'm sorry to hear about your lumbar spine instability - I'm pleased my video was able to offer some useful information!

[@AnnaOkrutna-sd3ys]

Thank you so much for sharing your expertise with us.

[@HT-Physio]

It's my pleasure!

[@El_Ophelia]

Interesting. We always called that last exercise "cross-crawling". Thank you for posting.

[@frydac]

imo the most important cue of the bird-dog is to not shift your weight when taking e.g. one hand from the floor. I've done these wrong for years until some video pointed this out. I've done this exercise wrong in front of a PT who didn't notice that. If you shift your weight so your center of gravity is above the supporting knee, then the benefit if the exercise is greatly reduced. You want your center of gravity to remain next to your knee, so you need a bunch of back/core muscles preventing you from caving in on the side where you lift your hand for example.

[@DG-pu1lp]

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?

[@veronical5244]

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👍

[@HT-Physio]

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! :)

[@tg636]

Thank you! I’ve started this evening to try the exercises and will begin tomorrow first thing trying to do the number of reps as you recommended. Wish me luck.

[@mariateran932]

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.

[@HT-Physio]

You're very welcome!

[@carbugnov1952]

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.

[@HT-Physio]

Wishing you all the best

[@rosalieloewenniebuhr7916]

These are great, nicely explained. Why is one leg down and one bent?

[@margaretstapper6907]

Thanks Will. I love this channel but I find it difficult to put together a routine. Writing a list? Taking screen shots? Do you have a recommendation?

[@StellaSembeguya-s8s]

Thank you greetings from the pearl of Africa Uganda

[@SusanHaydon-kp1jc]

I really like these Will. Going to practice these now .

[@HT-Physio]

Wishing you all the best!

[@lyra2282]

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.

[@jigneshpatel5469]

Very nice explanation. Easy to follow these exercises and can do a big improvement to core. Thanks a lot

[@HT-Physio]

That's great to hear - I hope the video can be of help!

[@almaspahiu558]

I appreciate so much your videos! Thank you🙏. Is side plank advised for people with carpal tunnel syndrome? I am 60 yrs and because of that I cannot do bird dog either😢

[@midoann]

Thanks for the exercises. 63 female from 🇯🇵. The exercises are 5 or 10 times… how many sets of these repetitions per day and minimum per week? thank you again 😊

[@supergrover17]

It is usually recommended to do 3 sets of 10/15/20 reps for each exercise as a standard. Will doesn't say anything about the curl ups so maybe go with 3 sets of 10 reps to start and when that starts to get easy, then progress to 15 and then 20. For the side plank, he says to do 3 reps of 10 seconds for each side. As it gets easier, start doing it for longer periods of time and when it feels right for you, to do the other variations of the side plank. For the Bird Dog, Will says, start with the easy level or whichever feels challenging, switching sides every 5/10 seconds for a minute. These can be done every day to assist with stability and core strength. Hope this helps 😊

[@faithg9766]

Excellent, you make all this doable.

[@HT-Physio]

That's great to hear, thank you!

[@phido9235]

Thanks H T physiology for the nice comment 👍. Love it 💖

[@HT-Physio]

Have a great day!

[@mjgrant1515]

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.

[@HT-Physio]

You're more than welcome!

[@christophermason7735]

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.

[@HT-Physio]

That's great to hear - I'm glad it has been helping!

[@lupechacon-florez7520]

These are brilliant thank you so much for such detailed explanations as well. All the best to you.

[@HT-Physio]

I'm pleased you found the video helpful that's great to hear!

[@gimmeagig]

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.

[@Mark-fs7ok]

I like that you know the difference between every day and everyday, but then you're British and not American. And thank you for the exercises - I'm 70 and they've been very helpful.

[@fourblackz]

One of the best „McGill explained” on KZbin, my 51 yo spine thanks you kindly!

[@suryabahadur1945]

Great ...well explained Thanks

[@HT-Physio]

Happy to help!

[@annela2887]

Thanks ,Wil ,willing to try.Enjoyed

[@HT-Physio]

You're welcome

[@gladysma308]

Thank you for your clear explanation and demo particularly suggesting the variation even for beginners. Please provide auto translate to other languages.

[@yokeliew8550]

Clear concise simple instructions; also variations for those less ambled👌

[@HT-Physio]

Have a great day!

[@GodFirst607]

Great exercises. Keep the videos coming.

[@maryspangler4557]

So wonderful for so many activities. Thank you for helping us stay healthy.❤

[@HT-Physio]

Always happy to help!

[@mcdade7489]

Thanks mate. Brilliant as always😊

[@HT-Physio]

You're welcome!

[@clivebasson7831]

Really very useful for me. Thanks again.

[@HT-Physio]

Glad to hear that!

[@patriciamiley3742]

Thank you!

[@HT-Physio]

You're welcome

[@TheVjpachu]

Hi.. please make a video on exercises to do and not to do for people with hiatus hernia.. thank u

[@grammasgardenofideas5081]

wonderful. thank you

[@HT-Physio]

You're very welcome

[@Gmarie4612]

I have arthritis in one shoulder. Should I avoid the side plank?

[@Julzrocks]

Thank you for the very helpful video. I have lumbar spondolysis. Can I do these exercises?

[@jimtom4849]

That's what I've been saying for many years that you can work hard labor all day and build up back muscles but back pain comes from the core muscles not holding in the spine, pushups saved my life literally,but have to do them rest of life or fall into decay at 51

[@davidmenhennett7356]

Awesome exercises! Love Stuart McGill.

[@kanoebarker]

Thank you Will, I really love your videos. They really help

[@HT-Physio]

That's great to hear, thank you so much!