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Skill progressions

McGill big 3 core routine

Short holds repeated, not one long plank. Hold each rep for about 10 seconds, rest a breath or two, and work down from 5 reps to 3, then 1, as Harvard Health describes it. Two or three times a week, or daily if your back likes it. The short holds rest on lab studies and clinical practice: no trial has compared them with long holds.

12 minBeginner3 movesNo equipmentAbs · Back
Follow along: a timer, a cue and the next move, one step at a time.

Set of 5

  1. McGill curl-up5 × 10 s holds
    Beginner · Abs · 3D demoOne knee bent, hands under your lower back; switch the bent leg halfwayHarder: Crunch
  2. Knee side plank5 × 10 s holds each side
    Beginner · Abs, Hip abductors, Shoulders · 3D demoMove to the straight-leg side plank once this is easyHarder: Side plank
  3. Bird dog5 × 10 s holds each side
    Beginner · Back, Abs, Glutes · 3D demoOne limb at a time if your back movesEasier: Bird dog, one limb at a timeHarder: Bear Crawl

Set of 3

  1. McGill curl-up3 × 10 s holds
    Beginner · Abs · 3D demoHarder: Crunch
  2. Knee side plank3 × 10 s holds each side
    Beginner · Abs, Hip abductors, Shoulders · 3D demoHarder: Side plank
  3. Bird dog3 × 10 s holds each side
    Beginner · Back, Abs, Glutes · 3D demoEasier: Bird dog, one limb at a timeHarder: Bear Crawl

Set of 1

  1. McGill curl-up1 × 10 s hold
    Beginner · Abs · 3D demoHarder: Crunch
  2. Knee side plank1 × 10 s hold each side
    Beginner · Abs, Hip abductors, Shoulders · 3D demoHarder: Side plank
  3. Bird dog1 × 10 s hold each side
    Beginner · Back, Abs, Glutes · 3D demoEasier: Bird dog, one limb at a timeHarder: Bear Crawl

Tips

  • Breathe throughout the holds, never on a held breath.
  • Progress by adding a rep to each set (6, 4, 2), not by holding for longer.
  • Skip the curl-up if bending forward sends pain down a leg, as its page says; with thinning bones, keep the lift small.
  • Core exercise helps back pain about as much as other exercise, not more, so do this because it suits you, and keep walking and moving too.
  • Early after giving birth, start with the gentle tummy exercises the NHS describes before side planks. With heart failure, ask your heart team first: the British Heart Foundation advises avoiding planks.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More skill progressions

Push-up progression workout

Work up to full push-ups: wall, incline and knee push-ups, then the floor push-up and harder variations.

15 minBeginner8 movesA wall, A bench or box

Pull-up progression workout

Work up to your first pull-up: dead hangs, scapular pulls, rows, negatives and assisted pull-ups.

25 minBeginner7 movesPull-up bar, A step

Handstand progression

Build toward a handstand: wrist prep, dolphin pose, pike push-ups, crow, the wall handstand and freestanding holds.

25 minAdvanced8 movesA wall

Questions people ask

How long does the mcgill big 3 core routine take?

About 12 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

No equipment: your body and some floor space. A mat makes floor work more comfortable.

Is it suitable for beginners?

It is written for beginners. 1 of its 3 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.