Hard Core Conditioning Series-Part 1
by Katherine Roberts
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.
Now let's begin this week's
poses....
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. Next week will focus on strengthening the obliques.
See Part 2 of The Hard Core Conditioning Series
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Katherine
Roberts is founder and president of Katherine Roberts Yoga for Golfers, a
10-year-old publishing and consulting company based in Click Here for More Golf Fitness Articles
The articles at GolfFitnessProducts.net are for informational purposes only and are not intended to substitute for direct examination and exercise prescription by the appropriate health professional. It is strongly recommended that you do not perform any exercise program without the consent of your personal physician. | ||
