The 3 best core exercises (do these every day)

Feel like your back is always tight…your balance isn’t what it used to be and your body just feels off?

This one area of your body might be the root of it all 👇

If you’re over 40 and not actively training your core…you’re leaving strength, balance, and energy on the table.

Most people get this wrong:
Your core isn’t just about abs.

It’s about how you move, stand, sit, breathe, even how you age.

When your core is weak, life feels harder:

  • Your back starts acting up
  • You lose balance doing everyday stuff
  • Your posture slumps, your energy dips
  • And you start feeling… fragile

But don’t worry, it’s fixable.
And you don’t need long workouts or crunch marathons to change it.

🚀 Start with the McGill Big 3

These are 3 simple (but powerful) exercises designed by spine expert Dr. Stuart McGill.

They target the deep stabilizers of your core, the ones that really protect you.

We’ll be doing these (and more) in my upcoming Core & Balance Reset Challenge (details below), but here’s how you can get started today:

1️⃣ Curl-Up

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What it does:

Builds strength in the front of your core without straining your spine.

  • Lie on your back with one leg bent, one straight (doesn’t matter which one)
  • Hands go under your lower back for support.
  • Embrace you core.
  • Lift just your head and neck - no crunching up.
  • Hold for 10 seconds, then lower down slowly.
  • Repeat 5 times

2️⃣ Side Plank

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What it does:

Strengthens your side core muscles (obliques), improves posture, and protects your spine.

  • Lie on your side with your elbow under your shoulder.
  • Knees bent or legs straight, your choice.
  • Lift your hips off the floor and hold for 10-20 sec
  • repeat 5 times per side

3️⃣ Bird Dog

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What it does:

Builds cross-body coordination and deep core stability (amazing for balance).

  • Start on hands and knees.
  • Extend your right arm and left leg, pause for 10 sec
  • Keep your hips steady, no wobbling!
  • Repeat 5 times per side

Takeaway 

These aren’t about “getting shredded.”

They’re about building the kind of strength that shows up when it counts.

  • When you stand up without pain
  • When you catch yourself before a fall
  • When you move through the day feeling solid, supported, and strong

Have a wonderful day ✨
Idan

Whenever you're ready, here's how I can help:

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