Tag Archives: Core Stablity

Cardiogolf Plank and Putt Challenge-Plank on Stability Ball

Welcome to the Cardiogolf Plank and Putt Challenge that will help you get strong in your core and shave strokes off your score.  Simply follow along as I take you through a variety of plank exercises and putting drills.

Although putting may not seem like an athletic movement, you actually need to be strong in your arms, shoulders, core and legs to make your putting stroke smooth and natural.  Click here to read more.  

Plank on a Stability Ball
  1. Using an exercise or stability ball, get down all all fours and place elbows on the ball.
  2. Extend legs and get into a plank position as shown.
  3. Hold the plank position as you try to steady the ball with your core.  Pull your abdominal muscles up and in as you create a straight line from your neck to your feet.
  4. Hold the position for 10 seconds working up to holding the plank for 30 to 40 seconds.
  5. Do 3 to 4 repetitions.
Putting Practice

To achieve the fundamentals of a good stroke, the key to becoming a good putter is quality practice.  It is not necessary to spend hours on the green. Even practicing for 2 to 3 minutes is better than no practice at all. Make it a goal of your to always hit a few practice putts whenever you play or practice.

Try this Pilates and Putting Drill.

Click here to download the FREE Cardiogolf E-Book to learn how to warm up before your round of golf. 

Click here to see my favorite training aide. 

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A Strong and Stable Core Translates to More Power in Your Golf Swing

Because the golf swing requires repeating the same movement, some muscles become overused, others may weaken causing imbalances. Pilates is a full body exercise system that works all muscles, it’s low impact, helps increase strength and stability and improves flexibility.

In the golf swing, you want your core to be stable as your arms and legs move independently; similar to the Hundred exercise in Pilates.


The Hundred exercise is the first of the classical Pilates exercises that helps warm the body and strengthen core muscles.  It is a breathing exercise that focuses awareness on your core stability while working active flexibility in your arms and legs.

  • Lie on your back with your legs in tabletop position. Your spine should lay supported along the ground as you lengthen your neck.
  • Extend your arms by your sides with your palms facing downwards.
  • Inhale to prepare and then exhale curl your head and shoulders up and raise your arms and hands a few inches off the ground.
  • Begin pumping your arms up and down smoothly but vigorously as you inhale for 5 counts, then exhale for 5 counts.
  • Repeat this breathing pattern for 10 repetitions, totally 100 counts.

Keep your torso stable and legs stable.  Avoid popping your abdominals muscles outward.

Benefits include:

  • Strengthens and stabilizes core muscles.
  • Increases blood circulation.
  • Optimizes breathing.

Cardiogolf Creator, LPGA Teaching Professional, Golf-Fitness Specialist and Certified Pilates Instructor Karen Palacios-Jansen teams up with 15 to Fit Pilates, Barre and Fitness to help you take your game to the next level. Karen will design an individualized golf-specific workout program for you combining Pilates reformer exercises with her unique Cardiogolf fitness program to help you improve your core strength, posture, balance, flexibility and swing technique to build more a powerful and repeatable golf swing.