As discussed in the January newsletter, the 2016 tips will comprise a portfolio of swing tips, swing drills, power exercises and power stretches focused on one purpose -- to gain POWER!
Here is a guarantee for this month: Do these 3 exercises for 10 minutes a day, 3 days a week, for the next 3 months and your BALANCE will bloom for the spring. These exercises are designed specifically for core stability and mobility. If you didn't get to view last month's tip, the core is the major muscle group from just above the knees to just below the chest on the front and back of the body.
When it comes to developing core strength to add power, keep in mind --
"Glutes are the King and abs are the Queen."
Please take time to like us on Facebook to watch our staff demonstrate these 3 BIG Core Strengthening Exercises.
1. The Russian Twist (demonstrated by Matt)
This exercise is one of the best exercises you can do for your Queen abdominal muscles because it targets both your internal and external obliques. Simply lie on an exercise ball so your upper back and shoulders are supported by the ball with your feet flat on the floor. Using a light medicine ball (2 to 6 pounds) rotate your arms over your chest side to side while keeping your eyes on the ceiling. Try to do 2 sets of 15 reps.
2. The Forearm Plank (demonstrated by Eddie)
Lie face down with your feet shoulder width apart and your forearms and palms flat on the floor. Now raise your belly, hips, and torso off the floor. Maintain steady breathing while holding for 30 seconds and keeping your body in a straight "plank". This exercise targets the abdominals and the paraspinal muscles that surround the base of the spine. To increase the challenge, raise one leg off the ground and hold. Repeat with other leg. Do two sets.
3. The Supine Plank (demonstrated by Stefany)
Planking enhances core stability for power and balance. This one builds strength in those King glutes. Lie on your back with knees bent, feet flat on the floor. Now use your quadriceps and hamstrings to lift your gluteus maximus high into the air and hold for 1 minute. Again, if you want to increase the challenge and further improve your balance, lift and hold one leg in the air while holding the supine plank. Repeat with opposite leg.
Keep breathing during these exercises and have fun!!
In March we will highlight POWER STRETCHES. Expect to discuss hip flexibility, shoulder mobility and torso range of motion as areas of the body to address for power.
You want to hit it further? You need to get stronger!
