Ab Workouts For A Better Golf Game
By Lisa Holtan
Fall is here and with fall comes cooler temperatures and less daylight hours. This is the perfect time to start a new workout program that will help you become a better golfer next season. This program will help you get stronger and have more power in your swing. This will be a new 3 part series. This month we will start out with a program of ab and balance exercises you can do to help you get stronger and also rehab a weak lower back. Next month we will talk about full body exercises you can do to help your whole body become stronger. Then in month 3 we will cover stretches you can do to relieve tight muscles any time of the year.
Let’s get started with your ab and balance exercises. Having a strong core will help you reduce back pain and make your swing more powerful allowing you to hit the ball farther. Balance exercises will help you to remain stable and more consistent during your golf swings.
Do these ab exercises 3-4 days a week for the time/reps listed for each move.
Get into a push-up position but bend your elbows and place your forearms on the ground. You body should be in a straight line from head to toes. Pull your belly button in as if you were being punched in the gut. Hold this position for 30 seconds.
Instead of moving your core, this exercise moves the weight around your core forcing it to work differently. Sit on the floor with your knees bent. Hold a weight straight out fin front of your chest. Lean back so your torso is at a 45-degree angle. Pull your belly button in. Without moving your torso, rotate your arms to the right as far as you can. Hold for 3 seconds. Rotate your arms to the left as far as you can and hold for 3 seconds. Continue to alternate for 30 seconds.
TRX RIP Slap Shot
Hold on to the TRX RIP stick with an overhand gripe. Twist away from the anchor point pulling the right hand up and the left hand down as if you were hitting a hockey puck. Make sure to pivot on your back foot. Continue for 30 seconds then switch sides and repeat.
Lay on your stomach with your arms and legs extended. Raise right arm and left leg in the air, lower it to the ground and repeat with your left arm and right leg. Continue for 30 seconds.
Single Leg Squat
Stand with your feet under your hips. Bend your right knee and lift your foot off the floor. Squat with the left leg 10 reps then switch feet and repeat the 10 reps with the right leg. Once you are comfortable doing the exercise hold dumbbells in each hand.
These ab and balance exercises will help you build a stronger core and become more balanced in your swing. Next month we will check out various total body exercises you can do in the off-season to help your game and your body next golf season.