Investing wisely in your game - Week 15


Welcome to week 15 of this series. These days we are all watching our dollars closely and diversifying our investments. Your golf game deserves the same attention! Investing in good equipment, professional lessons and time on the range is just the beginning. Taking time to invest in your fitness regimen for your game is budget friendly and a great return on your investment of time!

It’s important to structure your golf fitness program to enhance your overall performance on and off the course. Focus on stabilization work by using several muscle groups. Implement fitness tools which allow you to move your body in a more functional setting. These include stability balls, weighted balls, balance boards, traditional dumbbells, weighted club and the benefit of using your own bodyweight. All of these tools are budget friendly and are compact to travel with you! We will be using these tools to increase strength, flexibility, power and balance for your game.

This week we will be using the weighted powerball which can be purchased online in the Golf Fitness Golf Fitness Pro Shop.

Don’t forget to print a Progress Chart to note each exercise and the number of repetitions. We will add a new exercise each week and your goal will be to complete each of them 2-3 times a week! If you are just joining us, see the previous weeks to catch up!

Let’s get started!

When you think of athletes with washboard abs, golfers aren’t the first people who come to mind. Take a look around your course. Many golfers are a bit pudgy to say the least. Because of the examples many touring professionals have set over the past 10 years of training for their game, the good news is, today’s golfers are beginning to understand how imperative it is to keep the abs strong and flexible. 

Golf & Fitness Connection: In addition to insuring good posture throughout the swing, the abs are the opposite muscle group to balance the muscles of the lower back.

Here are two exercises to concentrate on your abdominals:

Weighted Ball Crunch


  1. 1. Lie on the floor with your knees bent and place a medicine ball between your bent knees. Squeeze your knees together to hold it in place. Stabilize your torso.
  2. 2. Place your hands behind your head.
  3. 3. Keep your chin tucked in throughout the exercise.
  4. 4. Slowly begin to lift your shoulders off the mat, at the same time bringing your knees up to meep your elbows. Focus on contracting your abdominal muscles to complete this motion.
  5. 5. Pause briefly when you feel a good contraction in the abdominals, then slowly return to the start position.
  6. 6. Repeat the exercise in a slow and controlled fashion until you have completed the set.
Recommended Reps:
Par Level: 12 reps
Birdie Level: 15 reps
Eagle Level: 20 reps


Reverse Ball Crunch


  1. 1. Start by sitting on the floor with a medicine ball between you bent knees. Squeeze you knees together to hold it in place.
  2. 2. Place your hands behind you to support; then lean back slightly bringing your feet off the floor. Stabilize your torso.
  3. 3. Slowly bring your knees towards your upper chest. Keep your chin tucked in.
  4. 4. Hold in The upper position for two seconds then return to the start position.
  5. 5. Try to maintain the abdominal contraction, not releasing the tension, throughout the exercise.
  6. 6. Remember to breathe normally. Don’t hold your breath.
Recommended Reps:
Par Level: 12 reps
Birdie Level: 15 reps
Eagle Level: 20 reps


 If you have questions about your current golf fitness level, take the Fitness Analyzer on

Kelly Blackburn Health & FitnessEditor's Note: Kelly Blackburn has traveled the PGA Tour and Champions Tour circuits as a fitness
consultant and trainer for 13 years. Kelly welcomes your email
questions and comments, contact her at

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