The curl-up, side-bridge, bird-dog, and stir-the-pot may sound like peculiar, unrelated terms, but these four exercises complete the series of core exercises, developed by Dr. Stuart McGill. This series is designed to challenge the abdominal musculature while sparing the spine from bending and twisting. Dr. McGill demonstrates these four core exercises along with important cues that clinicians need to be communicating to their patients for The New York Times.

To pick up some tips and tricks from the Big 3 developer himself, watch The New York Times’ video, Core Values: A different kind of ab workout.