Side PlankWhy: Planks are the classic abs exercise, but doing them from your side not only strengthens your core muscles, but it also improves balance and strength in your hips and lower back. How: Lie down flat on your right side. Place your elbow directly below your shoulder and pull your shoulder blades in towards each other. Tighten your abs, and lift your hip up from the floor. Your body should form a straight line. Hold this pose for time, and then repeat on the other side.
Paloff PressWhy: This is another classic ab exercise, but it’s not as widely known as the plank. When performed correctly, the Paloff Press can work your entire core. How: This move can be completed with a cable machine or with free weights. If you have a cable machine, kneel so that you are perpendicular to the machine, and hold the cable handles at chest level. Hold tension in your core and glutes, and soften your shoulders. Push arms straight out and away from your chest. Hold for a few seconds and repeat.
LungesWhy: Standard lunges are done to increase hip mobility, which allows for a stronger swing. How: Stand straight up with your hands on your hips. Step one leg (far) out, and bend your leg so that your front leg is parallel to the ground. Hold for a few seconds while maintaining the integrity of your back leg. Repeat with the other leg, and alternate for about 10-12 reps.
“Wood Chop”Why: The motion of this exercise strengthens your back and shoulders in addition to your hips. These are all target areas for a golfer. How: Use a resistance band, and place it under one foot. Bend your knees slightly, and pull the band over your head to the direction opposite of the foot that’s holding the band (as though you’re getting ready to swing an ax). Do this 10-12 times, rest for 30 seconds, and then switch to the other side.
For resources and more exercise, please see the following sites: Golf Digest , HealthLine, MensHealth