Tag Archives: Pilates

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.

Hundred

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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Pilates for Golfers

Pilates teaches you where to place your focus for success. Pilates will help you develop core strength, so you can learn to swing from a strong center. Pilates helps make your golf swing effortless.

In this video, see how 15toFit.com owner, Patrea Aeschliman uses a reformer to exercise for golf.

 

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For more information visit http://cardiogolf.com

Pilates for Golfers-Roll Down

The Roll-Down is a classical Pilates exercise that can strengthen the abdominals and stretch the lower back. It is a basic Pilates exercise, but that doesn’t mean it is easy according to Patrea Aeschliman, owner of  15 to Fit Pilates, Barre and Fitness in Mooresville, North Carolina.  However, she says, for many this is a very challenging exercise that needs to be practiced.

This exercise is particularly good for golfers who need spinal mobility and abdominal strength to create power in the golf swing.

Watch Patrea demonstrate the Roll-Down with modifications.

Roll Down
  • Sit on the floor in a ‘v’ position with your knees bent and your feet flat
  • Place your hands behind your knees
  • Inhale as you sit tall, keeping your knees and ankles together
  • Tuck your tailbone and roll back about 4 inches
  • Reach your arms straight out in front of you, then hold position for one inhale
  • Exhale, then pull your abs in and then articulate your spine back up to the start position
  • Repeat 8 to 10 times

Pilates: Conditioning for Golfers

I’ve recently embarked on a journey to learn more about Pilates because I feel it is a game changer to help golfers to increase strength, mobility and flexibility.

Pilates has always been a great tool for conditioning golfers and there is an infinite amount of Pilates programs for golfers, but the most important thing is to find an instructor that can help you focus on your needs and goals.

When I wanted to learn more about Pilates I sought out the help of Pilates instructor Patrea Aeschliman, owner of 15 to Fit Pliates Studio. Patrea  has exposed me to the  Pilates reformer, which I’ve discovered, is one of the best ways of increasing flexibility, strength and stability for golf.

The reformer was created by founder Joseph Pilates.  It has a flat platform on which you lay or sit on, called the carriage, which rolls back and forth with resistance from springs. The springs provide different levels of resistance to not only to strengthen but also lengthen muscles. The instability of the rolling carriage, along with the resistance provides all kinds of stability challenges that develop core strength and promote better balance.

Pilates teaches you where to place your focus for success. Pilates will help you develop core strength, so you can learn to swing from a strong center. Pilates helps make your golf swing effortless.

Are Pilates for golfers?  I say yes.  First, Pilates is resistance training and every golfer should be doing some form of strength training to, not only help you function better, live longer and speed metabolism, but to gain distance.  Secondly, Pilates can help you stretch and strengthen your body evenly to help balance muscles and improve posture to prevent injuries and swing compensations. I have started to incorporate Pilates into my Cardiogolf workouts to help improve:

CONCENTRATION-Pilates teaches you breath control to help you stayed focus throughout your round of golf.

CORE STRENGTH-Pilates will help you develop core strength, so you can learn to swing from a strong center (your core) and prevent injury.

BODY CONTROL-Pilates can help you develop strength and stability (your ability to hold certain positions) to make your golf swing effortless.