A Solid Core for Golfers

Golf is not a walk in the park, though it looks like one. The golf swing is an athletic movement, which requires physical strength to perform correctly, and to avoid injury.

The physical foundation of the swing is your core, or the trunk and the lower back. Do these exercises three times a week to develop it. No equipment is required.

Exercises 1-3 strengthen your abdomen. Exercises 4-5 strengthen your back. You must do both groups to be balanced.

1. Abdominal crunch – Lie down on your back, both knees bent. Elevate your upper back so your shoulder blades are off the ground. Hold for five seconds and lower your shoulders to the ground. Start with three times and work up to ten.

2. Plank – Get into a push-up position, with your body supported by your toes and your forearms instead of your hands. Make sure your body line is straight. Hold for 30 seconds and work up to two minutes.

3. Side plank – Lie on your side. Raise your body off the ground and support it on your forearm and underside foot. Make sure your body line is straight. Hold for ten seconds. Do five times on each side. At first, you may wish only to raise your upper body off the ground.

4. Butt squeeze – Lie down on your back, legs straight out. Clench your buttocks and hold for ten seconds. Try not to squeeze your thighs, too. Do five times.

5. Prone pointer – Get down on all fours. Raise your right leg and stick it straight out behind you. Raise your left arm and stick it straight out in front of you. Hold for ten seconds. Lower and switch to left leg, right arm. Do five times on each side, work up to twenty.

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