Core Strengthening Exercises Part One

Stong core muscles are essential if you’re a golfer.  Core strengthening exercise are great for your ab and back muscles, as well as the muscles around your pelvis.   When exercising your core, focus on tightening your abdominal muscles.  As your core strength improves, you’ll be able to do more reps of each exercise.  By spring, you’ll be driving the ball longer and harder than ever. 

Abdominal crunches

Lie on your back and put your feet on a wall so your knees and hips are bent at 90-degree angles.  Cross your arms on your chest to avoid straining your neck. Tighten your abdominal muscles, then raise your head and shoulders off the floor.  Hold for three deep breaths, then return to your starting position.  Repeat 3-5 times.

Bridge

Lie on your back with your knees bent.  Keep your back in a neutral position and avoid tilting your hips.  Tighten your abdominal muscles and raise your hips off the floor until your hips are in line with your shoulders and knees.  Hold the position for three deep breaths, then return to your starting position.  Repeat 3-5 times.

Single- and Double-Leg abdominal press

Just like the bridge, lie on your back with your knees bent.  Remember to keep your back in a neutral position and don’t tilt your hips.  Pick your right leg off the floor and move your knee and hip so they’re bent at 45 degree angles.  Push your right hand into the bent knee while you use your abs to pull the knee toward that hand.   Keep your arm straight and hold for three breaths.  Repeat using left hand and left knee.  Repeat with both legs 3 to 5 times.   The double -leg press is done by pressing both hands on both knees.  Don’t forget to keep those arms straight!

Quadruped

Get on your hands and knees.  Place your hands directly below your shoulders and align your head, neck, and back.  Tighten your core.  Reach your right arm out directly in front of you and your stretch your left leg straight out behind you.  Hold for three deep breaths.  Lower arm and leg.  Repeat with left arm and right leg.  Repeat 3-5 times.

We’ll have another list of great core exercises on Wednesday, so be sure to check back to find out the other things I’m doing to torture myself stay in shape in the off season.

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