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Hard Core Conditioning Series-Part 4
  by Katherine Roberts

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:

Part one: The Plank position series

Part two: The Oblique lifting series

Part three: The Slow crunch

Now in week four 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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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.