The “core” carries one of the secrets to improving performance on the golf course. Everyone is searching for the best means to work his or her abdominals. But for a golfer, the core is more vital than the craving for a hard six-pack. Intermediate core exercises require basic equipments (TRX suspension, stability ball, etc.) to carry out the intermediate core exercises.
Exercise 1 – THE TRX CRUNCH
The TRX crunch is a calisthenics and alternative exercise that primarily targets the abs and to a lesser degree also targets the shoulders and quads. The only TRX crunch equipment that you really need is the TRX suspension. Target muscles are Abs, Quads, Core Stabilization and Strength. The duration for the exercise must be 20 seconds to 1 minute. Do ensure you are breathing continuously.
Exercise 2 – STABILITY BALL ROLL-OUT
Kneel in front of a stability ball with your knees hip-width apart, then place your forearms on the ball, hands in loose fists. Keeping your back flat, brace your core and slowly roll the ball away from you by straightening your arms; extend as far as you can without allowing your hips to drop. The target muscle areas are abdominal and lower back. Exercise for a minute and focus on breathing.
Exercise 3 – SIDE PLANK WITH CABLE ROW
Unlike the use of cable machine for this type of side plank exercise, we can use a pillar or a sturdy reference point where we can tie the rope and perform the exercise. Target muscle areas for this exercise are Mid-back muscles, Obliques, and Core Stabilization. Perform 12 to 15 reps for each side of your body.
Exercise 4 – ELEVATED LOOP BRIDGE
It’s suggested that you use a yoga mat for this exercise. Don’t hurt yourself by doing the bridge on a hard surface. As you lie down, make sure to keep your knees bent and hip distance apart. The soles of your feet planted firmly on the floor. Walk your heels back as close to your buttocks as possible. You’ll need to use the strength of your feet and your glutes to help you lift up. Perform the exercise for 15 to 20 reps and make sure you hold position no. 2 for 10 seconds max. Target muscle areas are glutes and lower back, and thighs.