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Good Exercises for Improving Your Core Strength?


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Consider picking up a Bosu with the 4 in 1 workout video.  They are good workouts for all around core, stability, and flexibility.

 I do a couple of the videos regularly, and add a couple different exercises here and there that are more rotational specific.

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This is the core section my trainer gave me:

  • Leg Raise – Lie on your side on the floor. Raise both legs off the ground while keeping

them together. Lower your legs slowly back to the floor. Perform 1 set of 10, then switch

sides. You can also perform the leg raise while lying flat on your back.

  • Leg Raise with Knee Bend – Lie flat on your back and raise your legs a few inches off the

ground and bend your knees, slowly bringing them to your chest. Reverse the movements

by unbending your knees and slowly lowering your legs to the ground. Perform as many

sets of 10 as you are comfortable with. If these are performed correctly, you will feel it in

your abdominal region.

  • Leg Roll – Lie on your back with your legs stretched out to either side. Pull your knees to

your chest. Roll your legs to the right while keeping your shoulders flat on the ground.

Perform one set of 10 and repeat with the left side.

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squats squats squat! You can do them anywhere and as long as you are keeping good form you will get a tremendous "core" workout. make sure to look up and try to keep your back straight while activating your abdominal muscles.

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On 12/27/2016 at 10:52 AM, AbsoluteTruths said:

Here is an article about the famous spine doctor Dr Stuart McGill. He recommends some of what the others have suggested here except for the crunches.  

The man who wants to kill crunches.

FWIW, I've heard good things about Dr. Stu McGill from one of the few instructors I admire.

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15 hours ago, Bryan Kasper said:

squats squats squat! You can do them anywhere and as long as you are keeping good form you will get a tremendous "core" workout. make sure to look up and try to keep your back straight while activating your abdominal muscles.

Squats are good, but only part of what you need. I do them as part of my routine. You also need to work the sides and other stabilizers.

I have been doing Golf Strong since reviewing it. It is excellent. There are squats in Golf Strong along with other great exercises. I do my weight workouts on other days, which include squats using a bar.

https://thesandtrap.com/b/training/sklz_golf_strong_video_program_review

https://www.sklz.com/golf-strong-program.html

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On 1/10/2017 at 8:16 AM, boogielicious said:

Squats are good, but only part of what you need. I do them as part of my routine. You also need to work the sides and other stabilizers.

I have been doing Golf Strong since reviewing it. It is excellent. There are squats in Golf Strong along with other great exercises. I do my weight workouts on other days, which include squats using a bar.

https://thesandtrap.com/b/training/sklz_golf_strong_video_program_review

https://www.sklz.com/golf-strong-program.html

Hmmm this seems like a pretty comprehensive workout. I have all of the tools i need to start something like this. i am currently on a yoga series that i found on youtube and a golf from the ground up workout that i found online as well. maybe when i am done that workout i will give this a shot. i have 12 weeks left in that workout so It definitely wont be too soon. 

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On 12/27/2016 at 11:05 AM, Big C said:

I agree with most of the posts above, particularly those that advocate for squats, planks and yoga. 

 But for my money, there is no better exercise for improving golf related strength than kettlebell swings. In addition to targeting your hamstrings, glutes, back and shoulders, it incorporates a hip thrust that ties in really nicely to the golf swing. 

Big C is spot on.  I started doing a kettle bell work out a couple of months ago on advice of my doctor.  It has done wonders for my core stability.  

 

Lack of core stability is a common problem as one ages.  Too many hours at a desk, sitting in front of a TV and driving a car are the main culprits leading to a weak core.  Kettlebell swings, squats, and lifts are a great dynamic workout and they also help with balance.  Maximum benefit in the least amount of time.  Round out with yoga or pilates. 

I no longer get sore playing or practicing.  My back problems have improved dramatically.  

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I do a lot of 12 ounce curls.  It doesn't build strength but it does help center my mass.  The Daly workout...so to speak.

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I know crunches get a bad rap. There are people who have done thousands of them in their life and have no adverse effects. 

A quick google search can bring up a multitude of exercises.

i remember finding this website. It lists the exercises by muscle activation. 

https://www.t-nation.com/training/inside-the-muscles-best-ab-exercises

The abs get worked out a lot by doing certain compound exercises like chin-ups. 

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I'd agree with people who have mentioned the traditional compound lifts. It's very hard to perform a squat or deadlift without a lot of stabilisation from the core. 

I'm also a fan of loaded carries such as farmers walk and waited walks.

For strength and conditioning for sport Id really recommend any of the books by a coach called Dan John.

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I'm a big fan of compound lifts and exercises that combine traditional lifts with core stability. Anything that forces you to engage your core in order to maintain balance is going to help your core strength. Some of my favorite exercises in this category are renegade rows, single leg deadlifts, and alternating single arm dumbbell presses.

As for targeted core exercises, the big thing is to focus on doing movements by contracting your abs. A lot of people cheat motions by using their back, legs, hips, arms, or even the momentum of movement to cheat on ab exercises. Do the exercises with a slower cadence and really focus on contracting the abs for the movement.

An exercise I think is good for the core and has golf benefits is a resistance band or weighted uppercut. If you do it properly you load up a little on your legs and then explode and rotate to drive the arm up, similar to how you would rotate and extend in the golf swing. I'm having a hard time finding a good video demonstrating the exercise because so many people do it by just lifting the arms up without engaging their core, which is totally not how an uppercut with any power is thrown. All that really does is work the shoulders but the power from a proper uppercut comes from the ground up and trunk rotation. 

Something like this:

I'm not a fan of the plate version BTW. The single arm version he demonstrates is better but I do mine with a resistance band around a pole and I don't extend my arm all the way up like that.

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On 8/27/2018 at 9:49 PM, adampaul said:

Pilates is fantastic for building core strength.

Yeah, I agree. Pilates even helped me beyond core strenght. It improved my flexibility and that equated to a better swing - specifically a stable and controlled backswing.

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  • iacas changed the title to Good Exercises for Improving Your Core Strength?

Powerlifting.  It hits everything--even your abs.  Your abs work hard to stabilize to move the heavy barbell.  Keep it simple.  The big four in PL are the squat, deadlift, bench press, and overhead press.  You can always add in other compound movements and strongman movements as well.  I like to throw in power cleans, pull-ups, and farmer's walks, for example.

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