Getting a Hard Core Core - Week 1

By Katherine RobertsJuly 23, 2004, 4:00 pm
Hard Core conditioning series - Week 1

 
Conditioning the abdominals we usually think of abdominal crunches (which I believe are very effective) but 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 you breathe 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 towards 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:

Plank pose

Place the hands directly under the shoulders. Squeeze the legs together, engage the gluts and pull the abdominals towards the spine. Hold for one minute. Repeat three times.
 
Par level:

Lower one knee down to the floor and switch sides after thirty seconds.
 
Plank pose with knee to chest
Par / Birdie levels:

Plank pose with knee to chest

Exhale as you bring the knee to the chest. Tuck the head towards the knee but do not strain the neck. Inhale to the starting plank position.
 
Eagle level:

Plank pose with leg off floor

Lift the right leg off the floor; bring the knee to the chest. Keep the right leg off the floor. Repeat ten times or until muscle fatigue. Switch sides.
 
Tricep push-ups
Birdie and Eagle levels:

Tricep push-ups

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.
 
Katherine Roberts - Total FitnessCheck out Katherines new web site @ www.KRTotalFitness.com.
 

Catch Katherine live in the studio this Monday night on The Golf Channel's Your Game Night. Contact her with any questions or comments @ info@yogaforgolfers.com and she may answer your questions on air.
 
Related Links:
  • Katherine Roberts Article Archive
  • Health & Fitness Main Page
     
    Editor's Note: Katherine Roberts, founder of Yoga for Golfers, has 20 years of experience in fitness training, yoga studies, professional coaching and motivation. Katherine welcomes your email questions and comments, contact her at info@yogaforgolfers.com.
  • Getty Images

    Lexi (wrist) WDs from Diamond Resorts Invitational

    By Golf Channel DigitalDecember 15, 2017, 11:27 pm

    Lexi Thompson on Friday withdrew from the Diamond Resorts Invitational, citing inflammation in her wrist. Thompson, who teamed with Tony Finau to finish tied for fourth place in last week's QBE Shootout, said she is under strict doctor's order not to hit golf balls until mid-January.

    The Diamond Resorts Invitational is scheduled Jan. 12-14 at Tranquilo Golf Club in Orlando, Fla. The field for te 54-hole event includes LPGA and PGA Tour Champions players, as well as celebrities from the worlds or sports and entertainment.

    Getty Images

    Rose leads Indonesian Masters; Snedeker WDs

    By Associated PressDecember 15, 2017, 2:04 pm

    JAKARTA, Indonesia - Justin Rose completed the final two holes of his second round early Saturday for a 3-under 69 and a one-stroke lead at the Indonesian Masters.

    Rose, who had a first-round 62, was among a quarter of the field forced off the Royale Jakarta Golf Club course after weather delays on Friday.

    The Englishman, who bogeyed his last hole, had a two-round total of 13-under 131.

    Kiradech Aphibarnrat, who completed his 64 on Friday, was in second place.

    Brandt Snedeker withdrew with apparent heat exhaustion on Friday on the 11th hole of the second round. Ranked 51st in the world, he flew to Jakarta looking to move inside the top 50 by the end of the year and ensure a spot in next year's Masters. He has been affected by a rib-sternum injury for most of the season.

    Newsmaker of the Year: No. 2, Donald Trump

    By Golf Channel DigitalDecember 15, 2017, 1:00 pm

    Even away from the White House, President Donald Trump generated plenty of headlines this year.

    Trump’s first year in office didn’t dim his enthusiasm for the game, as he made splashy appearances at two big events, tweeted about golf to his more than 44 million followers, teed it up with some of the sport’s biggest stars, including Tiger Woods, Rory McIlroy and Lexi Thompson, and fired a few eyebrow-raising scores. Logging more than 75 rounds since his inauguration, the 3-handicap has only bolstered his reputation as the best golfing president, particularly after his alleged 73 with Sen. Lindsey Graham.

    None of his appearances created a bigger stir than when he attended the U.S. Women’s Open. Despite protests and calls for the USGA to move its premier women’s event from Trump Bedminster – the president reportedly threatened to sue – his weekend there went off without incident, as Trump watched the action and hosted players in his private box near the 15th green.


    Full list of 2017 Newsmakers of the Year


    Despite his controversial rhetoric on a variety of national issues, Trump has remained a staunch supporter of women’s golf, and he became the first sitting president to attend the U.S. Women’s Open.

    An honorary chairman of the Presidents Cup, Trump also flew to Liberty National for the biennial team event, where he presented the trophy to the U.S. team and dedicated the victory to the hurricane victims in Texas, Florida and Puerto Rico.

    In late November, amid tweets about the national anthem, Turkey, Egypt and Time Magazine, Trump announced that he was playing a round in South Florida with Woods and world No. 1 Dustin Johnson.

    Yes, that too became a headline, just like everything else Trump did in 2017.


    Playing with the pros

    Tiger, DJ and Faxon

    Article: Video, images from Tiger, DJ's round with Trump

    Article: After DJ and Tiger, Trump plays golf with Jack

    Rory faces criticism

    Article: Rory: Round with Trump about respect for presidency

    Article: Rory: Round with Trump not a 'political statement'


    President at the Presidents Cup


    Video: President Trump makes the rounds at Liberty National

    Article: President Trump presents trophy to U.S. team

    Article: Stricker: 'Great thrill' to get trophy from Trump


    Purported round of 73 with Lindsey Graham

    Article: Senator tweets Trump shot 73 in windy, wet conditions

    Article: Graham offers details on Trump's round of 73


    Cart on the green


    Article: Trump appears to drive cart on Bedminster green


    Presence and protests at U.S. Women's Open


    Article: Trump makes presidential history at Women's Open

    Article: Trump supporters, protesters clash near Women's Open

    Article: UltraViolet takes protest inside Trump National


    Photo gallery: President Trump at the U.S. Women's Open


    Trump golf properties

    Vandalism

    Article: Environmental group vandalizes Trump golf course

    Article: Man accused of vandalizing four Trump courses

    Finances


    Article: Two Trump courses in Scotland losing millions

    Article: Eric Trump denies Russia helped fund golf courses

    Article: Trump company ordered to pay $5.77M in dues dispute

    Reportedly fake TIME covers


    Article: Trump clubs display fake Time magazine cover


    Trump apologizes for voter-fraud story

    Report: Trump's voter fraud claim tied to Langer

    Langer: Trump 'apologized' for story mix-up


    Pros comment on the president

    Article: Players defend Trump at Senior PGA Championship

    Article: Trump congratulates Daly; Daly congratulates Trump

    Getty Images

    Newsmakers of the Year: Top 10 in 2017

    By Golf Channel DigitalDecember 15, 2017, 12:30 pm