Sit-up exercises are the first exercises that come to mind when it comes to abdominal training.  But according to studies, there are many other exercises that are more effective and safer than doing an old fashion crunch.  If you only do sit-ups than you are neglecting various parts of your core that could lead to imbalances and injury.

In the golf swing, the abdominal muscles, obliques, hip adductors and all other muscles within the core are essential to creating power in the golf swing.

This Cardiogolf anti-sit-up workout routine will not only help increase core strength and mobility, but will help you balance out your core muscles and help your swing perform better.

Cardiogolf HIIT Workouts

Learning to turn your upper body independently from your lower body is important to create ‘separation’ between the upper and lower body.  The separation creates a rubber band effect at the top of the swing to unwind and release power on the downswing. These exercises will help you get that feeling.

Cardiogolf Anti-Sit-Up HIIT Workout for Better Abs and Obliques Workout 005

Core Rotators with Shortee Club

• Loop a club behind your back as shown.
• Assume a golf stance.
• Keep your legs and hips stable, rotate your upper body over the resistance of your lower, taking your shoulders and core through full range of motion.
• Hold position for a moment.
• Return to start position and repeat on opposite side.
• Par Level: Do interval exercise for 20:40.
• Birdie Level: Do interval exercise for 30:30.
• Eagle Level: Do interval exercise for 40:20.

My friends at GolfGym were inspired by my Cardiogolf program and designed the New GolfGym 23″ Shortee Training Club for my students to practice indoors just like I do in Cardiogolf.

Standing Core Rotators in Golf Posture with Shortee Club

• Assume your golf stance with your club behind your back looping your arms around the club.
• Turn back as if you were swinging a golf club making sure that your weight shifts to the inside of your back foot and your shoulders turn so that your back is to the target.
• Hold position for a moment.
• Return to the start position and repeat exercise on opposite side.
• Par Level: Do interval exercise for 20:40.
• Birdie Level: Do interval exercise for 30:30.
• Eagle Level: Do interval exercise for 40:20.

Standing Tilted Core Rotators with Shortee Club

• Loop a club behind your back as shown.
• Assume a golf stance.
• Keep your legs and hips stable, rotate your upper body over the resistance of your lower, taking your shoulders and core through full range of motion.
• When you get to full range, tilt your head and shoulders behind you so your back goes through slight extension.
• Hold position for a moment.
• Return to start position and repeat on opposite side.
• Par Level: Do interval exercise for 20:40.
• Birdie Level: Do interval exercise for 30:30.
• Eagle Level: Do interval exercise for 40:20.
  

  Forward Lunge Twist with Shortee Club

• Hold a Shortee Club with both hands and extend your arms above your head.
• Lunge forwards with your right leg, keeping your arms up in the air
• As you lunge, simultaneously rotate your torso to the right, keeping your lower body stable, hold position for a moment.
• Return to the start position and repeat on the opposite side.
• Par Level: Do interval exercise for 20:40.
• Birdie Level: Do interval exercise for 30:30.
• Eagle Level: Do interval exercise for 40:20.
  

  Seated Twist

• Sit on the floor with your legs crossed as shown.
• Keeping your lower body stable twist your upper body to the right as you reach your right hand out as far as you can and look behind you.
• Hold position for a moment.
• Return to start position and repeat on opposite side.
• Par Level: Do interval exercise for 20:40.
• Birdie Level: Do interval exercise for 30:30.
• Eagle Level: Do interval exercise for 40:20.

Fitness

I developed the Cardiogolf ‘Slope’ to help golfers practice uphill and downhill lies, but it is also a great tool for exercise. You can do a variety of traditional low-impact exercises as well as strength, balance, core and even upper body exercises. Stay tuned for more information.

Watch how 8-time world record holder and gold medal speed skater Dan Jansen use the Cardiogolf  ‘Slope’ to do upper body and core exercises.

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