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Body Performance: Core Strength
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Getting a Hard Core -The Abdominals
by Katherine Roberts
(Week One)
When conditioning the abdominals, we usually think of abdominal crunches (which I believe are very effective) but they only address one area of the body, the upper abs. Over the next four weeks I will offer a series of core conditioning poses, based on a series of yoga poses that targets the entire core.
Core conditioning has many benefits to the golfer: stabilization of the trunk, back strength, explosive power at impact and supports maintaining a proper spine angle through the dynamic phase of the swing.
With 20 years of experience training professional athletes the importance of proper alignment is critical. It is the difference between getting the maximum benefit in the exercise while reducing any risk of injury. During this series you should not feel ANY discomfort in the low back. (If you feel discomfort, come out of the exercise and return to the starting position. A bonus to these poses is the upper body workout. You will strengthen the chest, shoulders, arms, hands and wrists.
Tips for working the core: Breathing is the "secret ingredient" to performing these exercises with precision so you get maximum results. Holding your breath burns up the energy you need to stay energized and helps you generate more strength. Similar focus on breathing on the golf course helps sustain energy and strength.
Always exhale on exertion, paying attention to a full, deep inhalation during the other phase of the exercise. Focus on the low abdominals and obliques, visualizing the muscles "lifting up" toward the spine. Do not allow the low back to fall down, maintain a solid plank position. If necessary, do the poses in front of a mirror.
Recommended equipment for these exercises: Yoga Mat
Plank pose
Par / Birdie and Eagle levels:
Place the hands directly under the shoulders. Squeeze the legs together, engage the gluts and pull the abdominals toward the spine. Hold for one minute. Repeat three times.
Par level: Lower one knee down to the floor and switch sides after 30 seconds.
Plank pose with knee to chest
Par / Birdie levels:
Exhale as you bring the knee to the chest. Tuck the head toward the knee but do not strain the neck. Inhale to the starting plank position.
Eagle level:
Lift the right leg off the floor; bring the knee to the chest. Keep the right leg off the floor. Repeat 10 times or until muscle fatigue. Switch sides.
Tricep push-ups
Birdie and Eagle levels:
Bring the knee to the chest five times, return to the solid plank position and do five tricep push-ups. Keep the elbows pinned to the sides of the body. Inhale; lower the body so the upper arm is parallel to the floor. Exhale, return to the starting position. Repeat three sets on each side.
Practice these poses everyday and you will experience increased core stability and begin to see the "six pack" abs.
Getting a Hard Core - The Obliques
by Katherine Roberts
(Week Two)
Last week we targeted the upper and lower abdominals with the plank position and knee-to-chest crunches. Now that you have practiced these exercises at least three times you will be feeling the effects in your abs.
Now we will focus on the obliques by using a side plank position. You can see in the following pictures that my obliques muscles engage even before I lift my hips by using my core. Focus on the lower abs, pulling them toward the spine, engage the obliques and then lift the hips. Keep the extraneous movements to a minimum. Similarly in the golf swing, the movement is compact, centered and powerful.
This week's series adds to what you started in week one. The number of exercises and areas of the core abdominals that are worked will increase each week as progress to week four.
Oblique Lifts - PAR Level:
Sitting on your left hip bring the heels behind you, knees bent at a 90-degree angle. Place the left hand directly under the shoulder. Inhale, focusing on the abdominals as described above, exhale lifting the hips up. Repeat five times, hold for a count of 10 and switch sides.
 
Oblique Lifts - BIRDIE / EAGLE Levels:
Set up the body the same way as the Par level but extend the legs out straight. Engage the abdominals and lift the hips off the floor, balancing the body on the outside edge of the left foot and the left hand. Repeat 10 times, hold for a count of 10 and switch sides.
Getting a Hard Core - Slow Crunch
by Katherine Roberts
(Week Three)
My approach to working the upper abdominals always incorporates the lower abdominals as well. Week three is called the slow crunch – the slower you move the better. When you use momentum to move the body you are not effectively working the core.
Over the last two weeks the exercises have worked the tranverse abdominus (TVA) and the obliques. This week we will focus mostly on the upper abdominals with slight attention to the TVA muscles. You will need a bath towel and a soft surface to protect your spine. Pay close attention to the breathing, exhaling on the exertion.
Slow Crunch - Par / Birdie Level:
Place the towel between the adductors (inner thighs) and place the hands under the neck supporting the head. Squeeze the towel, press the navel toward the spine and low back into the floor.
 
Exhale as you lift the shoulders (yes, shoulders not the elbows) off the floor. Inhale as you lower the body slightly but do not bring the upper body all the way to the floor. Exhale and slowly lift the shoulders again.
Par Level: 15-20 repetitions. Birdie Level: 20-40 repetitions.
Slow Crunch with legs up – Eagle Level:
Complete the slow crunch sequence at the Birdie level and add this exercise. Note: if you feel any discomfort in your back immediately return to the first series.
Continue to squeeze the towel and now lift the legs so they are at a 90-degree angle to your hips. Inhale, pressing the low back toward the floor and exhale as you lift the legs (think of the tailbone moving toward the ceiling) and the upper body at the same time. Repeat 10 to 20 times.
Add week one, two and three together and you will begin to see tremendous strength building in the core. E-mail me and let me know how those hard core abs are progressing!
Getting a Hard Core - The Boat
by Katherine Roberts
(Week Four)
During this "hard core" abdominal series it is my intention to give you a comprehensive core conditioning program that targets the entire abdominal area of the body.
To recap the last three weeks:
Week one: The Plank position series
Week two: The Oblique lifting series
Week three: The Slow crunch
Now we will incorporate The Boat series targeting all the abdominals as well as some of the back muscles. During this segment focus on maintaining an "uplifted" chest, shoulders rolling back, head lifted – in other words do not allow the chest to collapse. To increase the intensity of the pose and incorporate the TVA, place a towel between the adductors.
Boat pose: Preparation
Place your feet flat on the floor, hands around the legs as you support yourself in an upright position. Draw the navel inward as you focus on the abdominals. Breathe!
Boat pose: PAR Level
Remove the hands from the legs and lift the legs slightly off the floor. Hold for a slow count of 10 to 20 and repeat three times.
Boat pose: Birdie Level
Lift the legs off the floor and place the knees at a 90-degree angle. Hold for a slow count of 10 to 20. Slowly pulse the knees toward the chest, exhaling on the exertion. Repeat 10 times.
Boat pose: Eagle Level
Extend the legs, flexing the feet toward the face. Hold for a slow count of 10 to 20.
This series is about core stabilization, power and control in your swing. The rock-hard abs look great at the beach, but more distance off the tee is even better!
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