Core Exercises

Your body’s core muscle group is the area around your trunk and pelvis.  Strong core muscles allow you to do most physical activities.  Weak core muscles leave you susceptible to lower back pain, poor posture, and other muscle injuries.  If you have lower back pain from golf, it could be from a weak core muscle group.  The following exercises will help strengthen your core muscles.  Feel free to incorporate the use of an exercise ball in many core exercises.  

1. Dumbbell Side Bends – Equipment – Dumbbells  Stand straight with feet shoulder width.  With a dumbbell in each hand, bend to the left and then back to the starting position.  Repeat this exercise with both sides.  You do not bend forward or back, only to each side. 

2. Superman – Lie face down on the floor with legs and arms extended straight above your head.  Lift both your arms and legs up which will cause a curve in your body. 

3. Crunches – Lie flat on your back with your knees bent and your hands behind your head or across your chest.  Slightly raise up off the ground, and back down.  You will feel the workout in your abdominals. 

4. Reverse Crunch – Lie flat on your back with your knees your knees bend and hands behind your head.  Raise your legs and bend your knees to a ninety degree angle.  Pull your knees toward your chest, and return to the starting position.   All the exercises listed are just a small sample of items to incorporate into a training program.  I recommend you meet with a trainer at least one time and develop a program to meet your specific needs. 

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2 comments

    • Eva Yoe
    • grace on June 23, 2011 at 12:23 pm
    • Reply

    Thanks for the useful core exercises tips! Thank god, now that people actually treat golf as a sport! 🙂 And we started to paying more attention on fitness and exercises to improve our games!

    I do a lot of crunches, not only it’s good for your core! It help you to loss weight and flatten your belly 🙂

    I also do a lot of cardio exercise!

    • Ledley King on March 12, 2013 at 6:52 pm
    • Reply

    Keller, I like your tips here.

    Not much to add other than that stretching before hand and manipulating levels of alertness will inadvertently affect pain tolerance (caffeine blunts pain perception, so does the state of the body’s internal clock – so more nimble in the morning, less in the afternoon).

    I think the best mechanism to overcome anything (especially due to poor posture and poor back pain) is directly attacking the back. The core exercises are fine, but it is like invading a republic of territories (the core is many muscles, you are inadvertently adding pressure to them all, and getting each used to different amounts of weight placed on each one). With targeting the back you ‘strengthen’ the area that is likely to be targeted with poor posture, and you’ll find the person “doesn’t experience back pain any more” – you ask them why and they say “well I just do these exercises, deadlifts, etc, dumbbell rows, etc.. and by Jove, it doesn’t hurt”.
    Another thing that helps related to back injuries is bending more at the knees and being conscious never to tilt your back, in other words, when bending over to do so with the knees keeping the back straight and barely tilting it (the pressure is all in the quadriceps and your back gets no pressure).

    Anywho, start small, progressively work your way up, stretch, be conscious of your own internal state, and go after the back and related muscles. Golf swings and putts, bending over etc, will as easy as sitting in a chair (the muscles are being strengthened from training and can endure so much more!)

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