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Hard Core Conditioning Series-Part 3
Katherine Roberts

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.

See Part 4 of The Hard Core Conditioning Series

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Click Here to Check Out All of Katherine's Products Katherine Roberts is founder and president of Katherine Roberts Yoga for Golfers, a 10-year-old publishing and consulting company based in Scottsdale, Ariz. Yoga for Golfers is dedicated to helping people achieve balanced performance both on and off the course. As the fitness expert and frequent host for The Golf Channel, she has appeared on the Big Break, Makeover Challenge, Your Game Night-see her tips every Monday night, and the PGA Merchandising Show Recap. Katherine is an accomplished author and producer with five DVDs and one book--Yoga for Golfers (McGraw-Hill)--in publication with a new book scheduled for release in early 2006. In addition, Katherine is a Top 25 Instructor and fitness expert for ESPN Golf Schools and a member of Golf Magazine's Health and Fitness Panel.  She personally teaches golf fitness with Hank Haney (Tiger’s Coach) at the Hank Haney Signature Golf Schools and she is the first yoga/flexibility conditioning expert in Major League Baseball and trains the San Diego Padres. 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.