Last updated 13:22, Tuesday, 04 March 2008

THERE is no better word in the fitness dictionary than core.

It signifies everything about fitness and having the ability to make everyday life easier.

In golf terms the core was never seen as important, throughout the 70s and 80s, the word core had no significance.

But since the late 90s a golfer’s core has become as important as any other body part.

For a golfer, the core gives you the balance, power, technique, precision and flexibility that will improve your game throughout.

Think of the twisting movement generated from the golf swing; it’s only because golf clubs are so light these days that you aren’t actually getting an intense workout from the swing alone.

Having a weak core places great problems on your lower back. This is the golfer’s main ailment and having had it myself, it can prevent you from playing golf.

It isn’t just your back it can help but your overall body. The exercises I mentioned in parts one and two, are only as good as your core.

Exercises like the wood chop are a variation of a core exercise, only we reduce the amount of twist.

Every golfer should look at Tiger Woods. He is the role model for developing a strong core.

He constantly works with his personal trainer on functional-type exercises that allow him to maintain his competition-winning form.

Let’s take a couple of questions before we get started.

Which muscles make up your core?

Rectus abdominis (six pack), transverses abdominis (alongside your ribs), internal and external obliques (your side muscles) and lower back.

What equipment would benefit me at home?

Swiss ball, medicine ball, weighted bar.

How many exercises should I perform on my core?

There is no secret number, all you need to remember is perform a variety on each of the muscle parts mentioned above.

Should I perform these exercises before a round of golf?

Never perform core exercises before you play golf. It will weaken your core slightly and when you need to engage your core you’ll find you can’t. Perform them afterwards or even the night before a game.

Will this make me hit the ball further and better?

Yes, it will, generally, because your balance will be better therefore your swing should be smoother.

The downswing will engage your core. The strength generated from your exercises will allow you to whip your hips whilst maintaining perfect form. It’s your obliques that will drive your hips through.

The exercises

Number of reps and sets to perform. Aim for four sets of 20 reps on each exercise.

The exercise to perform is the Swiss Ball Balance.

The equipment needed – Swiss ball.

Never attempt this exercise until you become familiar with the Swiss ball. Place one knee on top of the ball and gradually place your other knee alongside it.

The whole idea here is to keep the spine neutral and you’ll find your core will remain tense throughout the exercise. Place each arm out to the side to help you balance.

Look straight ahead at all times. Remember to keep upright throughout.

This is perfect for balance, it will seem unusual at first but if you can remain on the top of this ball for 30 seconds then you will gain more strength in your core.

This is very similar to a plank which is a static movement that keeps your core tight for longer - the perfect way to strengthen up for golf as you don’t necessarily build the core but build great transverse abdominal muscles.