The McGill Big 3: Building a Strong Core

Building a strong core is essential for movement.  With a strong core comes a solid foundation, which we use everyday when we move.  Keeping yourself upright requires core strength, which is especially important as we age. Aging highlights the necessity of core strength, as tasks such as maintaining an upright posture, lifting/carrying heavier items, and rising from the floor can become more difficult without intentional training. Building a strong core doesn’t need to be complicated; following some fundamental principles can help to optimize your efforts. 

1. Progressive overload: We should train our core muscles like any other muscle group; resistance training with progressive overload is the key to building strength.  

2. Well-rounded training: Training multiple aspects of core function and strength help to allow for a wide variety of function. 

3. Build slowly over time: It is also important to meet yourself at the right place, meaning don’t overdo it.  The best way to get hurt is jumping into an exercise that is too advanced, or loading too much weight with poor form.  Starting with simple core exercises like a plank, sit up or leg raise before you go do something you’ve seen some influencers do last week.  Once you’ve laid down a good foundation, then branch out and try different things.  

4. Be intentional: Time is another limiting factor. You’re worried about running late to work or you need to get home and get dinner started – the easiest thing to do is skip core work.  “I’ll make it up next time” or “I’ll do a few sets at home” never ends up working, so make time! 

I often struggle to see the benefits of training core in real time, but when I'm not consistent is when I usually get a reality check.  My movement with daily activities gets slower and more uncomfortable; it's harder to reach down into the dryer or pick the cat up off the floor.  I’ve also noticed a dip in athletic performance when core training isn’t routine.  What typically bothers me most when I regularly skip core is back pain.  My personal experience is that my back pain tends to be dormant when I’ve been routinely exercising my core roughly 3 times a week.  Over the course of 10+ years in the gym, I’ve tried countless combinations of exercises with mixed results.  Over the last 3-4 years, the circuit that always stuck with me and what I’ve come to rely on is known as The McGill Big 3.  This series satisfies all of the principles previously listed and is designed to maintain a neutral spine while building endurance through exercise progression.  

The first of the McGill Big 3 is The Modified Curl Up.  When setting up, you start by lying on your back with one knee bent, one leg straight.  Place your hands under your lower back to maintain a neutral spinal position and brace your core.  Lift your head and shoulders slightly, just enough to engage abs, and hold for 5–10 seconds following by slowly lowering your head and shoulder to the floor.

The second of the McGill Big 3 is The Side Plank.  When setting up, start by lying on your side and supporting yourself on your elbow. Lift your hips to form a straight line and hold for 5–15 seconds, then repeat both sides.  This is easily scaleable, if you’re unable to hold the plank position you can perform with your knees on the ground and bent at 90 degrees.  This helps with balance and reduces the lever arm which will decrease the load on your obliques.

The last of the McGill Big 3 is The Bird Dog.  When setting up, start on your hands and knees while bracing your core.  Maintaining that position, extend the opposite arm and leg while keeping your hips and shoulders level.  Hold for 5–10 seconds before switching sides.

When performing this series of exercises, I typically program 3 rounds, performing one set of each exercise with a brief rest between exercises if needed before performing the remaining  sets. Start by performing 5 reps with a 5 second hold and progressing to increased time followed by increasing repetitions. Keep an eye on your exercise quality, and don’t progress until you can add time or reps without significantly compromising your form.  Recording your sets may be helpful to monitor quality/form while still being able to focus on performance of the movement.  Choosing the right time to work your core doesn’t have to be hard, these exercises can be implemented in the morning, before bed, during lunch break or as part of your training session.  Take care of your future self by taking the time now to invest in your core strength.