If you haven't heard of the "McGill Big 3," kettlebell instructor Zack Henderson recommends trying these exercises to build core stability and strength.

The McGill Big 3 are foundational stability exercises that help reduce back pain by strengthening the muscles that help protect your spine and pelvis. Created by Dr. McGill, a biomechanics professor and spine expert, they can build endurance and protect the lower back without the repeated lumbar flexion involved in exercises like sit-ups.

"The McGill Big 3 consist of three exercises that build core strength and low back stability," Henderson says. "They include the McGill curl-up, side plank, and bird-dog. By including these core exercises in your warm-up, you'll effectively prepare and stabilize your hips, back and core for heavy compound lifts like squats and deadlifts. Many lifters perform the McGill Big 3 exercises to prevent and fix low back pain."

Try not to rush your reps and aim for around 10 seconds of contraction time per rep per move. You can also perform these regularly before workouts, every morning, or just a few days per week. These moves should form part of a wider program to fill the gaps rather than being your sole focus.

The idea is to focus on bracing, activation and contraction rather than high reps or speed. Focus on the quality of your movement patterns using the cues above to help.

Henderson describes the curl-up as a "bit of a misnomer" because there are no actual curling motions required. Instead, you'll use your core muscles to lift your upper back and head away from the ground, then pause.

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