More and more golfers realize it takes more than just a strong driving arm for a powerful swing. Golf is surprisingly physically demanding and requires explosive muscle movement, in addition to great technique. However, to maintain your perfect technique and posture, you need a strong core.

Your core muscles support your spine, which, in turn, supports the rest of your body. Conditioning this area will help you to maintain your alignment during your swing, transfer kinetic energy between your upper and lower body, improve your range of motion, and prevent any injuries because of overextension. All this adds up to more power and better performance.

All exercises are performed across three planes of movement, and, during a match, a golfer uses all three.

• Sagittal: front to back movement
• Frontal: side to side movement
• Transverse: rotational movement

Unfortunately, most conditioning exercise regimens focus only on one or two planes. Though this will still create strength in your core muscles, what golfers also need is stability and flexibility in the core so they can perform a greater range of motion.

So, to train like the pros and build a more powerful core, here are six exercises to stretch and strengthen your core along all planes of movement.

The Sagittal Plane

The sagittal plane is responsible for stability. Stability in your core will keep you aligned during your swing.

Plank

The plank is the king of core exercises. Not only do you activate the all-important rectus abdominus and the hard-to-reach transverse abdominus, but you also strengthen your shoulders, back, and glutes.

1.Start off in standard push-up position.

2.Lower your body until your elbows and forearms form a 90-degree angle (your elbows should be directly under your shoulders) and are resting on the ground.

3.Hold this position for 30 seconds. Then rest. You can gradually build up to 2 minutes the stronger your core becomes.

Bird Dog

The Bird Dog doesn’t look like much of an exercise; however, this exercise is fantastic for developing core stability, especially in the lower back, where many golfers are prone to injury.

1.Begin on your hands and knees in tabletop position. Your hands should be underneath your shoulders, and your knees should be underneath your hips.

2.Contract your abdominals, and pull your navel in toward your spine.

3.Extend your right arm and left leg until they are parallel with the floor, and no higher than hip height to avoid overextension.

4.Return to original position, and repeat on the alternate side. Perform 3 sets of 10 repetitions each side.

The Frontal Plane

This side-to-side plane of movement of often the most neglected, but, in golf, strong obliques is essential for those tricky bunker shots and other difficult lies. Many exercises can strengthen your obliques, but here are two that are perfect for golfers.

Spiderman Press-Up

This exercise isn’t for the faint-hearted, so, if you need to make it easier to begin with, perform the movement on your knees instead of toes. The Spiderman is ideal for golfers, as it not only crunches your obliques rock-solid but, also, strengthens the triceps and shoulders for that all-important swing.

1.Start on the ground in full push-up position.

2.Bend at the elbows, and bring your right knee to your right elbow.

3.Push up, then repeat on the left-hand side.

4.Complete two sets of as many repetitions as possible.

Standing Rotational Chop

This exercise is performed with a resistance band and targets the obliques and the upper body. The movement mimics similar moves you may encounter during a game.

1.Attach the resistance band to the wall or exercise equipment so that it is about 3 feet above your head. Alternatively, use the cable machine at the gym.

2.Stand with your left side facing the band and grasp the end of the band with your right hand and the middle of the band with your left.

3.Pull the band diagonally across your body in a fluid twisting motion.

4.Repeat 10 times. Then, repeat on the right-hand side.

The Transverse Plane

Many of the movements performed while playing golf involve the transverse plane. Think about your swing and the importance of fluid rotation. These exercises not only strengthen those deep core muscles responsible for strong rotation but, also, keep the spine flexible as well.

Russian Twist

The Russian Twist is a classic core exercise for a reason. The crunch position forces you to contract your core muscles, while weight from the medicine ball adds resistance.

1.Sit with your knees bent, your back straight, and your feet tucked under something to prevent them from lifting.

2.Take your medicine ball and hold it in front of your chest. Lean back so your body forms a V-shape.

3.Contract your abdominals and twist to your right. Return to your original position, and then repeat on the left.

4.Perform three sets of 10 repetitions each side.

Shot Put

The shot put is a great explosive movement, ideal for golfers training their core along the transverse plane. This is a great exercise for helping to generate power from your swing.

1.Hold a medicine ball at chest height and stand about six feet away from a wall, with your left shoulder pointing toward it.

2.In one explosive move, throw the ball at the wall as hard as you can.

3.Catch and repeat ten times. Then repeat the sequence on the alternate side.

Final Thoughts

Always remember to warm up before you exercise, to prevent strains and tears. A stable and strong core will allow to gain more power in your swing, keep you properly aligned, and protect you from injury. Try these six simple exercises to improve your performance and get ready to play some of the best golfing destinations in the world this summer.