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1) These exercises are designed to help
improve hip stability, that will assist in weight transfer and
keep you in proper position throughout your golf swing. Sit on the
exercise ball with your feet flat on the ground and shoulder width
apart. Keep your back as straight as possible, shoulders down, and
your upper body should not move during these exercises.
a. Marching: bending from your hip only, lift your
foot no higher than 12 inches off the ground, alternate legs.
Your foot should contact the ground making very little noise.
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b. Single Leg Hold: Completely extend
your left leg while keeping the rest of your body still. Hold
your leg in the extended position for 5 seconds, alternate legs.
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c. Pulsing: Lay on your back with your
feet placed on the exercise ball. Place your arms flat on the
ground by your sides. As you exhale, squeeze your abs, and lift
your hips off the ground so that a straight line is formed from
your shoulders to your ankles. As soon as you reach the maximum
height, inhale to come back down. To increase the difficulty of
the exercise you can cross your arms at your chest or have them
straight up in the air. Repeat the sequence 10 times.
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d. Bridging: Lay on your back with your feet placed
on the exercise ball. Place your arms flat on the ground by your
sides. As you exhale, squeeze your abs, and lift your hips off
the ground so that a straight line is formed from your shoulders
to your ankles. As soon as you reach the maximum height hold the
position for 5 seconds, inhale to come back down. To increase
the difficulty of the exercise you can cross your arms at your
chest or have them straight up in the air.
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