Mat only · zero equipment · covers every core muscle + every anti-movement plane
Built on the research consensus: McGill's Big 3 (curl-up · side plank · bird dog) + dead bug + plank. Together they hit the rectus abdominis, obliques, transverse abdominis, multifidus / erector spinae and glutes — and train anti-extension, anti-lateral flexion and anti-rotation without bending the spine under load.
1
Forearm Plank
Anti-extension · rectus + TVA + obliques
3 sets · 20–60s hold
The foundational anti-extension brace — builds stiffness head to heel.
Elbows directly under shoulders, forearms parallel, legs extended
One straight line head→heels — squeeze glutes + quads, no sag or pike
Brace the abs; actively pull elbows toward the toes
Breathe shallow and steady through the hold
Why it's in the 5: Trains the rectus abdominis, deep TVA and obliques all at once with zero spinal load — the safest full-front-core base.
2
Side Plank
Anti-lateral flexion · obliques + QL
3 sets · 20–45s / side
Side-lying brace that hits the obliques and quadratus lumborum — the spine's side stabilizers.
Elbow directly under shoulder, forearm down
Stack feet (or bend knees for the easier level), lift hips to a straight line
Ribs down, don't let the hips sag or the shoulder creep to the ear
Hold each side, breathe normally
Why it's in the 5: The single best move for the obliques and quadratus lumborum — the muscles that stop your spine from buckling sideways (McGill Big 3).
3
Bird Dog
Anti-rotation · multifidus + erectors
3 sets · 8–10 / side · 2s pause
Contralateral reach that trains the posterior core against rotation and extension.
All fours — knees under hips, hands under shoulders
Extend opposite arm and leg together to parallel with the floor
Keep hips level — no rotating or arching the low back
Pause 2s at full extension, return under control
Why it's in the 5: The evidence-backed pick for the multifidus + erector spinae — the deep back muscles that protect every segment of the spine (McGill Big 3).
4
Dead Bug
Anti-extension + coordination · deep TVA
3 sets · 8–12 / side
Limb movement over a locked neutral spine — the gold standard for deep-core motor control.
Lie on your back, arms straight up, knees bent 90° (tabletop)
Lower one arm and the opposite leg toward the floor together
Keep the lower back pressed into the mat the whole time — no arch
Exhale as you lower, return slow, alternate sides
Why it's in the 5: Hits the transverse abdominis + every abdominal wall while teaching your core to resist extension during movement — the #1 deep-core exercise across trainer consensus.
5
McGill Curl-Up
Spine-sparing flexion · rectus isolation
3 sets · 6–8 × 8–10s holds
The research-backed replacement for sit-ups — trains the six-pack without bending the spine.
Lie on your back, one knee bent (foot flat), the other leg straight
Slide both hands under the lower back to preserve the natural arch
Brace, then lift head + shoulders a few inches — just clear the shoulder blades
Hold 8–10s, don't tuck the chin or flatten the back; lower slow
Why it's in the 5: Directly loads the rectus abdominis while sparing the spine from repetitive flexion — the core of McGill's Big 3 and the safe way to train the six-pack.
