Core Training For Golf - Seven Exercises For Golf Swing Improvement

The power that you have for swinging a golf club comes from your core - those muscles that range from below your shoulders to your hips. It makes sense then, that you should include core training in any exercise regimen that you undertake for improving your golf swing.

A golf swing is dependent on your grip, your posture at setup, and your swing. You start with a golf club behind your right shoulder and end with the club over your left shoulder. You essentially use your whole body to move the club between these two positions, and the power comes from your core.

Do you need convincing? Your setup begins with you faced perpendicular to the target. Both hips face the same direction; your hands grip the club; you flex your knees, straighten your back to line up the club with the ball; and you hold that angle as you move the club back.

The swing starts with your left hip moving your body weight over your left foot. The muscles from your hip to your shoulder engage in sequence as you pull the club down in front of your body. The momentum causes your body to rotate further: at the end of the swing, your hips, shoulders, head, and eyes are now facing the target. Your torso has just rotated 90 degrees courtesy of your core muscles. The stronger that these muscles are, the more force that you will have to rotate, and the farther your drive will be.

When many people first hear about "core muscles," they think "six pack." Indeed, the rectus abdominus muscles are part of the core. So too are the internal obliques, external obliques, transverses abdominus, pectoralis major, serratus anterior, serratus posterior inferior, serratus posterior superior, latissimus dorsi, rhomboid major, teres major,teres minor, and erector spinae. Quite a lot of muscles!

Here, then, are seven exercises to strengthen these core muscles:

1. Superman

This exercise strengthens your lower back. Lie on your stomach and pretend to be superman. Stretch out in front of you next to your head and straighten, though do not lock, your legs.

Beginner: lift your right arm off the floor and count to five. Lower. Repeat with your left arm, and then each leg.

Intermediate: Lift your right arm and left leg off the floor together and hold for a count of five. Lower and repeat with your left arm and right leg.

Advanced: Raise both arms and both legs off the floor and count to five. Lower. Next raise all four extremities and, for a count of five, move them up and down as if you were swimming.

2. Quadruped

Begin on your hands and knees, with your hands directly below your shoulders, and your knees directly below your hips. Look at the floor.

Beginner: Raise your right hand and point it straight out, level to the ground. Hold for a count of three and then lower it. Repeat in sequence with your left hand and each leg.

Intermediate: Raise your right hand and left leg at the same time. Then raise your left hand and right leg.

Advanced: Instead of balancing on your hands and knees, put a swiss abs ball under your torso. Balance yourself with your hands and toes. Then proceed to raise right arm with left leg and left arm with right leg.

3. Plank

Lie on your stomach. Raise yourself up so that you are resting on:

Beginner: Knees and Forearms

Intermediate: Toes and Forearms

Advanced: toes and hands

Look down. Keep elbows directly under shoulders. Hold your body stiff in a straight line. Do not arch your back. Hold for a count of five.

Very advanced: Lift one leg off the floor.

4. Side plank

Lie on your side, now raise your hips off the floor and balance on:

Beginner: knee and forearm

Intermediate: Feet and Forearm

Advanced: Feet and Hand

In all cases, keep your elbow directly under your shoulder, look forward, keep your body stiff and straight. Hold for a count of five. Repeat on the other side.

5. Legs to Side

Lie on your back. Lift your legs off the floor and bend your knees, so that the bend at both hips and knees is ninety degrees. Keep your knees pressed together. Keep your back flat on the floor. Move your legs, clenched together, to one side, attempting to touch your knee to the ground. Go as low as you can without lifting your back off the floor. Hold and return to neutral. Then lower your legs to the other side.

6. Single-Leg Lowering

Lie on your back, and lift your legs straight up, pointing to the ceiling. Keep your legs straight, and lower one leg until your foot is a few inches off the floor. Return to the starting position, then repeat with the other leg. Lead with your heel, and don't point your toes. Think about pushing the bottom of your heel away from your hip. Don't arch your back.

7. Cross-Crunches

Lie on your back. Lift your legs off the floor and bend your knees, so that the bend at both hips and knees is ninety degrees. Keep your knees pressed together. Put your hands behind your head, but do not use them to pull your head. Use your abdominals to raise yourself and twist such that your right elbow touches your left knee. Return to the floor and repeat to touch your left elbow to your right knee.