Golf Specific Pilates Exercises

A golfer uses several muscles while taking a swing at the ball: hamstrings, core, upper back, forearm and shoulder muscles. Exercising, particularly doing Pilates, to improve a golf swing is not unusual. Here are some effective Pilates exercises to improve your swing.

  1. Roll Down to Push Up

    • This move will strengthen your arms, shoulders and core. To start, place your feet hip-width apart. Keep your abs tight and your shoulders down. Bow the head and bend at the waist, reaching to touch the ground. Bend your knees if needed. When your hands are on the ground, walk them out until you are in a straight arm-plank position. Bring your elbows out until your chest almost touches the mat and then press back up to a straight-arm position. Push your hips up and walk your hands back and return to a standing position.

    Spine Twist

    • This move will strengthen your upper back. Sit on the floor or a pad with your arms outstretched to the side. Your feet should be together and flexed. Exhale one breath in three bursts while turning slowly to one side, going further with each burst of breath. Repeat turning in the opposite direction.

    Side Kick, Front and Back

    • This move will strengthen your hamstrings and core. To start, lie on your side with your feet slightly forward from your body and with your hips stacked straight. Prop yourself up on your elbow placed directly below your shoulder, lifting your ribcage. Straighten your top leg and swing it forward and backward, making sure to flex your foot as you reach the front and point your toes as you reach back. Keep your abs tight to avoid swinging your whole body through your hips. Repeat this move on your other side.