Tyler Parsons again from parsonsgolfperformance.com.
Today, I want to run you through a series of core exercises designed to help you feel better during and after your round, and also pick up some yardage.
First of all, we'll talk a little bit about the core.
Whenever you hear that, you're going to be thinking of three main compartments.
We're going to have our abs, we're going to have our obliques, and the one that's typically forgotten, but yet probably the most important is going to be the back of that trunk, and that's going to be that low back, so we're going to work all three of these.
Now, the first one we want to do is we want to look at doing a plank.
The reason that I like these so well is it's going to help build stability.
Obviously being a big part of the golf swing, we want to get that torso to rotate around without having a lot of up and down motion.
Into a plank, nothing fancy.
We're up onto elbows and toes.
What we're looking for, we don't want to have that drooping down or even the knees.
We don't want to be way up.
We want to have that nice, flat back holding from right here.
Typically I tell people to try to go for 30 seconds.
We can make this a little harder by going obviously into a side plank.
We can go up.
Lot of different variations there.
Today we'll just keep it simple.
We just went through with the other plank, there's our stability.
What we're going to do from there is just a standard crunch.
I typically like to have the arms across the chest, go up, and what we're trying to do is, I try to think about getting this elbow down to that hip.
That way we're getting a nice little crunch motion.
Once we finish from there, we're up and I want to think about reaching out but trying to touch the ceiling.
What this is going to do, you can tell as I'm going up, I'm getting that crunch but then I'm extending that back.
Next, we're going to go in and work the lower abs.
Very standard, leg throw from here.
So we're up, heels will be slightly off the ground.
We're up, we're back down but we're not going to touch.
Nice and smooth and slow.
Upper body nice and still, working nice range of motion in through there, really going to hammer out.
We worked the upper, we just worked the lower.
Now we're going to go through and I want the shoulder blades to hover, I want my heels off the ground, we're going to come and we're going to go straight back out not letting either touch and up and back.
We just knocked out upper, lower, we've got our plank in.
What's the next? What can we hit for these obliques? What we'll do from here is we're going to get set and as I come up I want to bring that knee up and I want to go to the side.
That's going to start to hit it down on that side a little bit more.
Go over and we'll switch.
The other big thing is as I'm going out I'm not letting that heel touch.
It's still going to be off the ground that way we're working down into the hips a little bit as well.
There's our oblique.
There's going to be our rotational aspect so we are now stabilizing, we're stabilizing while we rotate, we're working our beach muscles with the crunches and the leg throws, we've got to hammer out that back.
What we're going to do again, very simple.
We're going to do superman's.
We're going to start and we're going to alternate.
I'm going to lift the right hand and the left leg, I'm going to switch to the other side.
We'll go through a set of five of those and then we'll go with right hand right leg.
Now as I'm doing this, you'll see that I'm lifting nice and smooth and I'm not flopping.
The other thing is as we're lifting up, I want to make sure that I'm not rolling over to the side but I'm actually trying to work that muscle and work it to its full range.
The last one that we'll do is both arms and both legs up.
That's really going to get down to those rectors, work that back.
Again, here is a nice little series of ab exercises for you to do.
Go through those.
If you're just a beginner do as much as you can.
There's no specific number.
If you can do five of each that would be great.
Keep adding to it until it's better and better.
You should see an increase in some distance, building that stronger core.