Do you want to “reform” your golf game? Perhaps working on a Pilates reformer could be your answer. Many pro golfers are heading to Pilates studios to strengthen their core in an effort to perfect their swing.
Pilates training focuses on the core muscle groups that are overlooked in traditional strength training. Pilates is an internal core strength workout that builds a mind/body connection. That deep connection with the body’s center and core is “deeply” important for all of the required moves in golf such as rotation through your golf swing. If you’re unable to get into a Pilates studio, I suggest doing some matwork Pilates to get started. Here are some Pilates exercises from my Fitness Answer Workout Plan to introduce you to some matwork basics and oblique exercises which help with rotation.
The Pilates Breath: It is important that you breathe deeply and fully in Pilates. When breathing you should breathe deep into the lungs, allowing the belly to expand and exhale the breath deep in your core as you pull and tighten your belly. To do so inhale and allow the breath to move in slowly to the chest and back ribs, then belly and lower back. Finally allow the breath to move deep into the pelvic floor. The exhale starts at the bottom and releases upward through the torso and exhaling all of the air out of the lungs. Pilates exercises coordinate with the breath, and by doing so you will be able to sustain the movement properly.
Neutral Alignment: Lie flat on your back, legs extended. Place the bottom of your palm on your hip bones, making a triangle with your pointer fingers. Where your pointer fingers meet, think of that as a lower belly button. Again, breathe in deeply through the nose expanding your ribcage and belly. Exhale through the mouth pulling your belly button and “lower belly button” back to the spine. Repeat 6-10 times
Scapular Retraction: Lie on your back with knees bent and feet flat on floor. Make sure your shoulders are not hunched close to your ears. Your head should be a natural extension of your spine. Extend both arms up to the ceiling. Breathe in, reaching both arms towards the ceiling allowing shoulder blades to come off the floor. Breathe out as push the shoulder blades back towards the floor. Repeat 6-10 times
Bridges: Lie on your back and anchor your palms and shoulder blades into the mat. Bend your knees aligning them with your hips, with your feet flat on the floor. While maintaining a neutral spine, inhale and engage your glutes as you lift up through the heels. Use your glutes and abs together, as you lengthen your tailbone toward the back of your knees. Exhale as you roll back down to the ground, articulating the spine to the mat as your upper back, mid back, low back, and finally tailbone comes back to the mat. Repeat 6-10 times
Crisscross: Lie on your back with your hands behind your lifted head and your knees above your hips. Extend your right leg out straight and inhale as you lift up and twist your upper body until your right elbow touches the left knee. Exhale as you hold the position. Inhale and and switch sides by bringing your left elbow to your right knee while simultaneously extending the left leg. Repeat 6-10 times.
Spine Stretch Forward: Sit tall with your legs extended straight out in front of you a little wider than hips’ distance apart. Bring your arms straight up in front of you to shoulder height. Flex your feet pushing forward with the heels. Inhale, while sitting up a little taller with the crown of your head reaching towards the ceiling. Bring your chin to your chest in a C-curve, as you round the spine, exhaling all the air out of your lungs. Continue to exhale, as you stretch forward, pulling in the abdominals as you squeeze the muscles of the inner thigh. Inhale, as you reverse the motion, ending with an exhale as you once again reach the crown of the head toward the ceiling. Repeat 6-10 times.
The Saw: Sit up tall with your legs extended and open slightly wider than hips’ distance. Flex your feet and push your heels out from under you. Reach your arms out to the sides at shoulder height horizontally and lengthen as if reaching toward either side of the room. Inhale and pull your navel up and into your spine, reaching the crown of the head towards the ceiling. Begin to twist from the left, making sure the right hip stays grounded. Move your head and chest towards the right leg, reaching your left arm just past your baby toe. Your pinkie finger should just brush the baby toe as if it were a saw. Deepen the exhale as you reach from the crown of the head and work to bring the chest even closer to the thigh. Inhale and draw your body up initiating the movement from your abdominals.
Joanne Sgro is a Television Fitness Expert, Certified Personal Trainer and Sport Nutritionist. She is Certified in Pilates, Pre-natal/Post-Partum, Yoga and Senior Fitness. She specializes in Weight Loss, Post-Rehab and Post Cancer Training. Joanne's fitness plans and recipes are available globally on her website www.fitnessanswer.com. She resides in the Phoenix, AZ, where she runs her personal training business, Fitness Answer, LLC.