Stability Ball Exercises for Golf

The big stability ball is great for golf, you can exercise, tone and strengthen you entire body on this rubber ball..
It is very important to strengthen your core , the central abs, obliques, lower abs, middle back and lower back and you will find doing exercises on a stability ball so much easier.

Here are some stability ball exercises for golf 

The Oblique Twist

This exercise works core with an emphasis of the central abs.

Place your upper body on the ball with the small of your back supported by the ball and your feet are flat on the ground.

Place your hands behind your head , exhale, squeeze your abs and curl your upper body up off the ball. 

Inhale and return to the beginning position, keeping your abs contracted throughout the entire exercise.

Abdominal crunch

To do abdominal crunches with the fitness ball:

• Sit on the ball with your feet resting on the floor, about hip-width apart. Keep your back straight. Cross your arms on your chest.
• Tighten your abdominal muscles.
• Lean back, as shown, until you feel the muscles in your midsection tighten. Hold for three deep breaths.
• Return to the start position and repeat
• You can add a twist to the left , then a twist to the right to work the obliques.

Bridge

To work various core muscles in combination for better core strength, try a bridge with the fitness ball:

• Lie on your back with your legs resting on top of the ball.
• Tighten your abdominal muscles.
• Raise your hips and buttocks off the floor into a bridge (A). Hold for three deep breaths. This works your core muscles and the muscles along your backside — the gluteal muscles and hamstrings — as they contract to keep you in place.
• Return to the start position and repeat.
• For added challenge, raise your right leg off the ball (B). Repeat with your left leg.

Plank

The plank is a classic core-strength exercise with the fitness ball:

• Lie on the ball on your stomach, with your feet touching the floor behind the ball. Lean forward until you touch the floor with your hands.
• Walk your hands away from the ball until you feel the ball reach your upper thighs, as shown. Keep your feet suspended above the floor while you balance on your hands and on the ball. Keep your shoulders directly above your hands.
• Tighten your abdominal muscles. Hold for three deep breaths or as long as you can maintain your balance and form.
• Return to the start position and repeat

Abdominal ball raise

To do the abdominal ball raise exercise with the fitness ball:

• Lie on your back and rest your legs on top of the ball with your legs about hip-width apart. Tighten your abdominal muscles and squeeze your legs together.
• Raise the ball off the floor, as shown. To protect your lower back, focus on pulling your bellybutton in toward your spine and keeping your abdominal muscles contracted. Hold for three deep breaths.
• Return to the start position and repeat.
• For added challenge, raise the ball off the floor and let your legs slowly fall to the right. Stop before you reach the floor. Hold for three deep breaths, keeping your shoulders on the floor. Return to the start position and repeat on the left side.

Take a look at a great set of videos of YOGA FOR GOLFERS

 

 
• Side exercise
• 
  To do the side exercise with the fitness ball:
• Lie on your right side, with the ball between your legs. Support yourself with your arm along the floor.
• Tighten your abdominal muscles.
• Keeping the ball between your legs, raise your legs off the floor, as shown. Hold for three deep breaths.
• Return to the start position and repeat. Also try the exercise lying on your left side.
•  
• So as you can see these are 5 easy and fun exercises you can do in front of the tv and this will help build up your core muscles and help your coil and flexibility to make you hit that ball further and take the pressure off your lower back.