Fitness for golfers: Core-stability exercises

These easy moves will help stabilise the pelvis and lower back while providing more stability and power in your golf swing.

Mini band crab walks

Targets: Develops pelvic and hip stability to help keep the trunk stable throughout the golf swing and to prevent any swaying or sliding.

Do: Aim to perform one or two sets. Start by doing eight-12 steps in both directions, using a medium to heavy mini band.

Step 1 – With the band around your knees or ankles stand with your knees slightly bent and feet hip-width apart.

Step 2 – Step to the side while maintaining the tension in the band, keeping the knees bent and resisting any elevation or movement through the pelvis. Try to keep your waist band level with each step.

Side plank hold

Targets: Develops core and hip stability for a more stable and powerful golf swing.

Do: Aim to perform two-three sets, starting with 10-second holds on each side before building up to 40-second holds.

Step 1 – Using your shoulder and arm to support you, lie sideways and drive your hips off the ground.

Step 2 – Brace your body, keeping it as straight as possible and away from the floor for a specified length of time. Then repeat on the opposite side.