Did you know that almost every movement you make involves the core muscles which includes the abdominal, pelvis, and lower back muscles? The core muscles provide support for the body and are the center of all movements, yet many people neglect to perform core strengthening exercises. Instead, they focus on developing the muscles in the arms and legs while virtually ignoring the core muscles. People with underdeveloped core muscles have poor posture, lower back pain, and poor balance and are more prone to injury. Your training program should include the core strengthening exercises listed below to prevent these problems from occurring.
When you think of the golf swing, what comes to mind first? For most people, the answer is power. And rightly so – the ability to generate clubhead speed is critical to hitting long and accurate drives. You can use the Garmin G80 or SC300 launch monitor to check on your clubhead speed. For more information about the best launch monitors, please read this article: https://golfgpsauthority.com/garmin-approach-g80-vs-swing-caddie-sc300-vs-mevo-vs-rapsodo/.
There are many factors that contribute to a powerful golf swing but one of the most important is your core strength. Your core muscles – including your abs, lower back, and glutes – are responsible for generating the power needed to drive the ball down the fairway.
Benefits of Core Exercises
Exercises that strengthen the core muscles help prevent or alleviate back pain. Strong core muscles also improve your balance and posture and help prevent injuries. Walking, running, climbing stairs, lifting weights, and many other activities become easier when your core is strong.
Athletes can also benefit from core strengthening exercises because well-developed core muscles allow you to hit a ball harder and further, run faster, lift heavier weights, and swim faster. That’s why it’s important to include core strengthening exercises in your regular fitness routine because these exercises will help you build up the strength and stability you need to hit longer and straighter drives.
Exercises to Strengthen Your Core
Core muscle exercises should be made part of everyone’s regular workout program because they require little or no equipment. Here are a few of our favorite core strengthening exercises for golfers:
Plank – To do a plank, start by getting into a push-up position. Then, bend your elbows and rest your weight on your forearms and toes. Hold this position for 10-30 seconds. Repeat 3-5 times. Try to work up to 60 seconds or more.
The plank is a great exercise for improving your golf swing because it works your entire core including your abs, hips, and glutes which will help you stay stable and balanced throughout your swing; planks will also strengthen your shoulders and arms.
The plank is a challenging exercise, so if you’re just starting out, you may want to start with a modified version by resting your knees on the ground instead of your toes.
If you want an accurate count of your reps, then you should purchase a Garmin golf GPS smartwatch because it can count the number of planks completed based on your wrist motion. To learn more about the best Garmin golf GPS smartwatches, then please read this article: golfgpsauthority.com/best-golf-gps-watch-with-fitness-tracker
Crunch – You don’t need special equipment to do the basic crunch exercise. To do this core-strengthening routine, lie on your back. Bend your knees and keep your feet on the floor. Position your hands on the sides of your head (close to your ears), or place them behind your head. Using your abdominal muscles, raise your upper body off the ground, bringing your chest toward your raised thighs. Hold the position for a few seconds. Slowly lower your upper body about halfway back to the floor and repeat. Make 12 to 16 repetitions.
Air Bicycle – Lie on your back, place your hands behind your head, and bend your knees. Lift your upper body. At the same time, straighten your right leg and bring your left knee towards your chin. Simultaneously bring your right elbow towards your bent left knee. Switch sides. These movements should be performed smoothly. Continue, alternating sides as if bicycling in the air. Repeat 10-15 times.
Butt Lifts – Lie down on your back. Rest your hands on the floor on either side of your body, palms facing downward. Bend the knees, keeping the feet flat on the ground. Now, squeeze your glutes and lower abs, raising your hips off the floor. Return to the starting position. Repeat the exercise 8 to 12 times. This exercise tones the lower back and abdominal muscles.
