CLICK HERE FOR A FREE WORKOUT!! Today you will learn of three basic exercises that will help your abdominal endurance and low back health. These exercises are the plank, the side plank, and the bird dog exercise. Now, I want to be honest and say that these three abdominal exercises are not the most exciting to do. They won’t give you that classic burning sensation in your abs that leaves you feeling like you’ve really worked them hard. However, these three are the safest and probably the most important to do when first starting to work out to prevent you from low back injury. Dr. Stuart McGill, a researcher in Canada, has done extensive research on low back pain and has concluded that individuals who have a lot of endurance in their abdominals tend to have less chance of sustaining an injury to the low back. The great thing about each of these three exercises is because no equipment is required you can do them in your own home. Also, because these are endurance exercises, you can do them every day. So, the first exercise is the Plank. To do this, rest your elbows on a mat, and place your body in a straight line. Brace your abs and try to work up to where you can hold that position for 2-3 minutes straight. If right now, you can only do the plank for 20 seconds, then each day try to add a couple seconds. Alternatively, you can hold for 10 seconds, rest for 1 second and do that 6-7 times. The next exercise is the Side Plank. This time, position

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  1. universetechnique

    Remember I was here.Thai

  2. If you have low back pain, or any kind of activity induced back pain: Nix the Chiroquacktor. Go see a physical therapist! This is what they specialize in. Chiros treat joints with the logic behind their treatments is literally magic . If you have back pain that comes on with activity then see a PT, they address the joints, the muscles, the movement patterns that drive the dysfunction. PTs treat the cause of the problem, not just the symptom.

  3. I do these but when it got easier i moved my arms forward and that increased the difficulty. Now I can rest on my hands and feet in the superman position. Don’t underestimate the impact of these exercises they build strength fast.

  4. has this worked for anyone after doign em for awhile?

  5. Hey Craig, can we get some more ads on here? I can still see some of your lower body.

  6. fucking agreed – never said better.

  7. Craig – What do you think of weighted planks? Are they safe way to add an extra challenge to planks?

  8. navy seals do this its a great workout exercise BUT STRETCH PEOPLE STRETCH

  9. I’m no expert, however with the core muscles the advice i’v always had has been increasing your reps rather than time(dependent on the exercise). For plank obviously building up with time makes sense, however you could also increase time and reps around a workout. Birddog i’v always been told to increase reps and not time. 5-10secconds and do as many as you can/want todo.

  10. very good video 5 stars my friend !!!

  11. ø„¸¸„ø¤º°¨¸„ø¤º°¨ post to 3 other vids
    ¨°º¤ø„¸ Copy „ø¤º°¨ press F5 twice
    ¸„ø¤º°¨Paste “°º¤ø„¸ OK
    ¸„ø¤º°¨¸„ø¤º°¨¨°º look at ur background

  12. i can give 2 shits what people are thinking when im doing my exercises at the gym
    they dont pay my bills

  13. Hey, Craig.

    I do planks and side-planks twice a week (5 sets of 30sec of each exercise), but I didn’t know the bird dog. I’ll give it a try.

    By the way, let me ask you a couple of questions: in the last set I do my planks and sideplanks with 8Kg weight. Is it safe?

    I’ve been told that it’s preferrable to perform more sets than to increase time of each set. I suppose you don’t agree with that. Could you tell me what’s the advantage of increasig time?

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