Tag Archives: Pilates for Golfers

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.

Pilates for Golfers-Side Flexion and Rotation

Watch Patrea demonstrate the ‘side sit up’ series on a reformer that will help you improve your golf swing.

In the golf swing, you need to be able to do a combination of side flexion (frontal plane movement or side to side motion) and rotation (transverse plane or rotational movement) in your core to wind up behind the ball and create power.

What is great about Pilates is that the exercises take your body through all planes of motion:

  •  The sagital plane
  •  The frontal plane
  •  The transverse (horizontal) plane

I consulted with Pilates expert and 15 to Fit Pilates, Barre and Fitness owner in Mooresville, North Carolina, Patrea Aeschliman on what are the best Pilates exercises to work in different planes of motion just like you do in the golf swing.

Click here to find out more information about Pilates for golf.

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