At Home Golf Exercises: Core Strengthening

By Ryan Watson

 

Core strength is key to improving distance by generating power and providing stability throughout your swing. Luckily, there are some easy exercises that can help strengthen your core with only a few supplies. 

 

Front Planks



Front planks are one of the most simple and effective core strengthening exercise out there. Begin with your body lying face down, then raise yourself off the ground, putting your weight on your toes and forearms, with your arms bent at 90 degrees. You should keep your back straight, using your core muscles to maintain this posture for 15 seconds before going lowering yourself down again. Do sets of 10-15. 

 

Elevated Glute Bridge


This exercise helps increase your abdominal, glutes, and lower back strength while working on the small stabilizer muscles that help generate a smooth and powerful swing. Start by lying flat on your back. Place your heels shoulder width apart on an elevated surface, such as a step or low chair, table etc. that can safely hold your weight. Pick up your hips and push then toward the ceiling while tightening your glutes, being careful to not arch your lower back. Lower yourself down slowly to complete your rep. Do sets of 10-15. 

 

Bird Dogs

 

Bird Dogs are another great core exercise that works abs, lower back, glutes and quads all at once. Begin the exercise on your hands and knees, with both your arms and legs shoulder width apart. Then with alternating limps (right leg + left arm, and then left leg + right arm) extend one arm and one leg straight out. Make sure you are keeping your back, spine, and neck in alignment during this exercise. Do sets 10-15 for each limb. Note: it may take some practice to maximize your balance.

 

Stability Ball Dumbbell Twist

 

This exercise will increase your core and improve flexibility, which will not only help in generating power but also help prevent injury. You will need a stability or exercise ball for this activity, along with some light dumbbells. However, you can also do this without weights as an effective stretch. Lie with your back on the stability ball with your arms extended outward in front of your chest. Turn to one side slowly, keeping your arms straight and using your abs to maintain your balance. Do 15-20 reps for each side. 

 

Side Plank



The Side Plank exercise works all the muscles of your side, and helps your stabilizer muscles that are crucial to preventing injury. Begin the exercise by laying on your side with your elbow under the shoulder and your forearm touching the ground. Your feet should be straight and stacked on top of each other, or staggered if you need more stability. Next, lift your hips off the ground and keep your body in a straight line, using your core muscles to keep yourself elevated. Hold the pose for between 15-30 seconds. For an added challenge lift your free arm up to the ceiling, or extend your planted arm. 

 

 

About The Author

Ryan Watson is a freelance sportswriter and history professor. He has been an avid fan of golf since his father signed him up for golf camp as a young child. Ryan enjoys following the professional game and learning about new equipment and gadgets.

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