Best Oblique Exercises – Golf Core Strength

Best oblique workout routine for core strength or abs for golfers:

#1: Forward Lunge and Twist with Golf Club

This is an excellent way to enhance the mobility of your body by extending your hip glutes. This exercise will improve your core’s stability and joint coherence when you hit the ball. The steps of forwarding Lunge and Twist with Golf Club are following:

  • Stay in a perfect position holding a golf club with your arms crossed before your shoulders against your upper arms.
  • Step on into a lunge with your left leg, bend the left knee over with the right knee
  • Contrast the right glutes that rotate the torso to the left. Make sure the golf club keeps the torso upright
  • Relax and rotate back to normal position, move forward through your next lung and right leg when your right knee is high on the hips
  • Turn right and contact the left glutes
  • Relax and switch to normal position and raise your knee forward
  • Repeat as much as possible switching the legs

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#2: Elevated Glute Bridge

This is a key exercise to boost the glutes. These muscles must be developed because you need them for your muscle strength. The steps of Elevated Glute Bridge are following:

  • Lie on your shoulders. Place your legs like a bench or walk on a raised object.
  • You have to point your toes
  • Squeeze your glutes and lift your back from the ground until you just hit your head and shoulders.
  • Extend your arms with your palms down.
  • Repeat in 4 sets 12 times

#3: Power Kneeling Cable Twist

The exercise will help you increase your core strength by whipping the club. The steps of Power Kneeling Cable Twist are following:

  • Kneel into a cable machine with one of your legs
  • Grab the cable machine with both hands
  • Select a lightweight workout for a slow repeat exercise
  • Turn quick to your lead leg side. Turn right with your right knee forward. The fast-moving imitate the golf swing with the movement power.
  • Repeat the procedure in four reps 14 times each with your other left hand.

#4: Stability Ball Dumbbell Twist

This exercise is done with a physioball twist. It is intended to increase rotary force and power. It also helps to avoid lower back damage. The steps of the Ball Dumbbell twist are following:

  • Lie on your back and keep a stump in both hands and stretch your two arms.
  • Turn to one hand while you stay on the ball
  • Squeeze the muscles on your abdomen in the process
  • Squeeze the muscles into your belly
  • Repeat 3 sets on each side with 20 reps.

Read Article: Best Core Exercises for Power

#5: Side Plank with Cable Row

This workout is designed to strengthen your core and back which allows you to make a powerful impetus. It also helps to stabilize the heart, as your upper body moves. For a precise swing, this is important. The steps of Side Plank with Cable Row are following:

  • Face a cable machine and lie sideways
  • Take the handle with the right weight and climb to a side plate
  • Perform cable rows when remaining in a complete side plank position.
  • Repeat in three groups of 12 reps.

#6: Seated Oblique Twists with a medicine ball

The exercise is designed to improve the abdominal muscles and make the workout enjoyable with the medicine balls. This is one of the best exercises to improve your club’s skills. The steps of Seated Oblique Twists with a medicine ball are following:

  • Sit on the floor, your legs are curved and your feet are flat on the floor
  • Sit at an angle of 45 degrees and contract your abs.
  • Hold the medicine ball with your hands and set it in front of you.
  • Twist slowly from the torso to the right as the abs contracted and hold the medical ball next to you. Maintain the spot for a few seconds.
  • Turn your torso around to the middle and contrast again with your abs. Touch your other hand of the medicine ball
  • Repeat this as much possible as you can.
  • Finally, take the ball in front of you and sit up. Without twisting, place the ball on the court.

Resource: Golf Fitness Training Program

#7: Lateral squat

The hip adductors, heart, quad, and glutes are covered in the exercise. It makes the legs elastic and stronger for a big swing. For a strong swing, it builds the lower part of the center. The steps of the lateral squat are following:

  • Stand slightly wider than your shoulder length with your feet.
  • Turn your hips to the right and lean over and hold your left leg straight
  • Point straight forward with lying flat on the ground
  • Push the right hip back to the original location
  • Turn your hips to the left and continue in the opposite direction
  • Make sure your knee is level and chest on the squat side of your toe

Read Article: Playing Better Golf with Your Legs (Power source)

#8: Inverted hamstring stretch

The hamstrings may not be entirely part of your core, but they will enhance your core muscles for a good swing. It also helps you to keep your position as you swing around the club. The steps of inverted hamstring stretch are following:

  • Stand on your left leg stretching out your arms.
  • Bend at your waist and raise your left leg parallel to your ground.
  • If you feel the hamstring is stretched enough, you can return to the starting position.
  • Switch the legs and repeat.
  • Try to do two sets on seven reps for each leg.

#9: Spiderman plank

Spidermen are perfect for the whole core, but their side crunch shows some extra love to your obliques. You can also get upper-body incentive training when you use your head, shoulders, and back to remain in plank position. And, as with any workout performed on the board, you must also engage your ass all the time. The steps of spiderman are following:

  • Start with a high plank, extended arms, and hands under your shoulders.
  • Bring your left knee to your left elbow.
  • Use the upper body to turn to the knee to do a side crunch.
  • Keep moving, alternating sides.

#10: Trunk Rotations

Rotations of the trunk are good for the core, and target both the oblique and top body. The steps of trunk rotations are following:

  • Start in a high plank with your core engaged. Remember to squeeze the butt the entire time.
  • Take your left knee to your right elbow under your body and slightly twist your torso.
  • Consider it as a slow side-to-side mountain climber.
  • Repeat the process with your alternating sides.

#11: Wood Choppers

The spinning motion is aimed at your oblique, but the quads and the glutes can also be shot. The steps of woodchoppers are following:

  • Stand with the feet by separating shoulder-width, hold a dumbbell in both hands.
  • Hold the weight by both ends and extend your arms in front of your left leg, slightly bent your knees.
  • Turn your left foot slightly as you turn your body and swing over your body, holding your arms straight for the whole time.
  • Bring the weight back to the initial position.
  • Do this 8 to 15 reps on one side, and repeat the same on the other side.

#12: Pillar bridge:

Pillar bridge is a great oblique workout for the abs of the golfers. The steps of the pillar bridge are following:

  • Lie on your back, put your feet apart, and bring your elbows up and support your brain weight (keep abs tight).
  • Extend your one arm for around two seconds, then do the same for the other. Strengthens shoulders, abs, trunk.

#13: Pillar bridge lateral

This workout is very beneficial for the golfer’s abs. The steps of pillar bridge lateral are following:

  • Lie under your shoulder, feet stacked on your side with your elbow. Place your hip off the ground with your forearm.
  • Maintain in line your head with your spine. Hold. Strengthens shoulders, abs, obliques.

#14: Reverse crunch

Weak abs can limit your ability to keep your spine straight at address. The reverse crunch is a very effective oblique workout for golfers. The steps of reverse crunch are following:

  • Lie down supine with knees bent and keep a club over your head to reinforce it. Try to take your feet up from under the club without pushing the club.
  • This will force a posterior tilt of the pelvis and work the abdominals.
  • Do this for two sets of 10 reps

General Q&A

Can you get abs from golfing?

It is not surprising that pro golfers have some of the finest abs. Use the inspiration of your golf game to get the abs you want. Not only do you need to practice your abs back to fronts, such as crunches or boards, but also side by side with complex movements and rotational exercises.

Do obliques make your waist smaller?

Fat doesn’t become muscle so that oblique workouts on their own won’t lead to a reduced waistline. Consistent cardio can probably produce a thinner waistline with the most active fat loss.

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