Golf requires core strength to stabilize your body through the dynamic movement of a golf swing. Exercises using medicine balls and stability balls will increase your ability to make accurate shots and stay balanced throughout a full range-of-motion. Do ball workouts three days a week and work up to three sets of 12 reps.
Medicine Ball Golf Swing
The medicine ball golf swing exercise mimics the motion of a golf swing. Hold a medicine ball in between your hands and assume your comfortable stance. Swing the ball in front and across your body in the same way you swing your club. This exercise will strengthen your core muscles. You can do this exercise on both sides if you want to balance your musculature. The difficulty of the exercise may be increased by standing on dynamic discs.
Standing Side Reach
The standing side reach exercise strengthens your obliques and the erector spinae muscles of the back as you rotate your body. Hold a medicine ball in between your hands with your arms straight in front of you at waist level. Twist your shoulders to the left and roll the ball so that your left hand is on top and your right hand is on the bottom of the ball. You should keep your hips facing forward throughout the exercise and keep your feet shoulder-width's distance apart with your toes pointing forward. Then twist to the right. Standing on dynamic discs will also increase the challenge of the exercise.
Back Extension
The back extension with stability ball exercise strengthens your lower back, upper back, glutes and rear shoulders. These areas of your body lend to the stability and power of a golf swing. Start out by lying face down on a stability ball with the ball under your stomach and your legs straight behind you with your feet on the floor or against a wall. Drape your upper body over the ball with your hands touching the sides of the ball. Squeeze your glutes and raise your upper body into the air. At the same time, lift your arms out to your sides, bent at right angles with your palms facing forward. Your elbows should be in line with your shoulders. Lie back onto the ball and hold the sides again with your hands to finish one rep.
Reverse Plank Twist
The reverse plank twist is a core exercise done on a stability ball. It strengthens your abs, obliques, arms, shoulders and hips. All you have to do is lie on a ball, walk your hands forward until your arms are perpendicular to the floor and bend your knees until your shins are resting on top of the ball. Then twist your hips and roll the ball to the left and hold before rolling the ball back and twisting to the right. Your hands should remain in place with your elbows slightly bent.
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