Does Pilates Improve Your Golf Game?

by Kathryn Russell

In a word - Yes!  Every golfer will tell you that their game depends on concentration, centering, rotation, balance and stability. Which is exactly what Pilates delivers. Pilates teaches efficient and powerful movement through its focus on core strength (balance and stability), body awareness (concentration and centering) and body mechanics (rotation). Pilates exercises correct faulty movement patterns while increasing strength and flexibility.  

Here are two Pilates exercises that will help you improve your game!

Side Lying Leg Cirlces

This exercise will improve mobility of the hip joint, stability of the core and increase balance.  

Why is this important? 

If hip mobility is limited you will have too much lateral motion and not enough power in your swing.  In this exercise balance and core stability are working to support  hip mobility.

  • Lie on your side with the bottom arm straight in line with your body and your head resting on it. The top arm is resting on the floor in front of you.
  • Stack your hips and shoulders and lift your waist off of the floor by engaging your abdominal muscles. 
  • Inhale as you lift your top leg as high as you can without collapsing your waist into the floor.
  • Make the circles as large as you can with your waist lifted off the floor. 
  • Exhale as you begin to circle your leg keeping the rest of your body as still as possible. Inhale as you finish the circle.
  • Repeat 8 - 10 times and then repeat in the other direction. 

Spine Twist

This exercise prepares the spine for rotational movements and strengthens oblique abdominal muscles. 

Why is this important?

Rotation supported by pelvic-lumbar stability and trunk strength is necessary for a powerful golf swing.  

  • Lie on your back with your arms extended out to the side in a "T" position, palms facing the ceiling.
  • The legs are lifted off the floor with hips and knees at right angles. The knees are directly above the hips and the ankles are in line with the knees.
  • Draw the low back gently into the floor.  
  • Inhale and rotate the pelvis and legs as one unit to one side keeping both shoulders and shoulder blades on the floor. Keep knees and feet together and even.  
  • Exhale and draw the pelvis and legs as one unit back to center.