Abdomen muscles such as the rectus and transverse abdominus are hugely responsible for keeping the body stable when you perform any athletic activity, that includes swinging a golf club 90 miles per hour or faster. Without those muscles firing, you’d have a heckuva time swinging in balance much less trying to get the clubhead squarely back to the ball.That said, in electromyography (EMG) testing of muscle activity in professional golfers done by the PGA Tour and Centinela Hospital, some of the most active power movers in the golf swing are the obliques. These muscles reside on either side of the torso, and when you think of what parts of the upper body are helping to create acceleration in your golf swing, they are heavily involved.The message here is that while training the abs for most gym-goers largely focuses on the “six-pack” muscles, golfers need to think about their love handles, too. With that in mind, we asked four Golf Digest Certified Fitness Trainers to offer some great ab exercises that go beyond traditional (yawn!) planks, crunches, sit-ups, etc. If you’re like us, you might dread your ab workout because it’s boring and doesn’t seem to be an efficient use of time.So here are some great variations of core training that not only help the more popular ab muscles, they also help golfers enhance the lateral and rotational aspects of the swing.
LAUREN MCMILLAN 
1. Standing crunches: “This simple yet effective movement targets the abs while also strengthening the back extensors. Additionally, this movement supports balance, lower-body strength and hip and shoulder mobility,” McMillan says.Standing forward on one leg supported by a golf club, raise the opposite leg from an extended position upward, moving the knee as high toward the chest as you can. Feel the ab muscles flex, particulary on the side of the body with the raised knee. Repeat several reps on both sides.
2. Standing side crunches: “Similar to the standing crunch, this movement strengthens the standing leg, helps with balance and improves hip mobility—but this time you’re targeting the obliques.”
Standing on one leg supported by a golf club on the same side, raise the opposite leg to the side of above the waist, with your knee meeting the elbow. Do several reps on each side of the body.
3. Boat poses: “What I love about this is its versatility. The images show two versions—one with hands behind the legs for support and one with the arms extended out, but it can be done with yours hands behind your back, on the floor, alternating leg lifts or even in a chair. This movement strengthens the abs while also working the hip flexors.”
Sitting on a soft surface, raise you legs up, moving your knees toward your torso. Hold this position for some time until you feel your stomach muscles really starting to burn. If the basic position of holding the legs for support becomes easy, progress to more difficult versions as McMillan stated above such as extending your arms out instead of holding your legs up.
4. Alternating dead bugs: “I love these because they are safe for the spine and have progressions I can use depending on level of strength and/or the ability to activate the core,” Hansen says. “I like to use the towel to emphasize keeping the core tight and focusing on flattening the back as the arm and leg extend.”Lying on a mat with your back flat, raise one arm up and the other extended behind you. Alternate your legs moving toward your torso while keeping the other hovering above the floor. Keep a rolled towel under your low back to help the core muscles to stay tight throughout. Do several reps switching arm positions.
5. Planks with (loaded) pull-unders: “I like this exercise because it adds a variety to the normal plank and focuses on the rotary muscles of the core, also adding some thoracic rotations—all of which come into play during a good swing.”
From a push-up position with a kettlebell, dumbbell or some other weight in one hand, reach under the opposite arm and hold for a moment before returning to the start position. Do several reps with each arm holding the weight and reaching under the opposite arm.
MINDI BOYSEN 
6. Side planks with hip drops: “These are great for golfers because they strengthen the core, hips and improve lateral stability—key for a powerful and stable golf swing. They target the obliques and hip muscles, helping with rotational power, posture and balance. This exercise also enhances spinal alignment and reduces the risk of injury, all of which translates to better performance on the course. Rotating the head and looking up, down or forward challenges cervical-rotation control. Always keeping the head just forward can create unnecessary tension in the cervical spine, especially with the hip drops. Allowing the neck to rotate into in different positions makes this exercise more transferable to golf.”
From a side-plank pose, head rotated, legs resting on top of each other, hips elevated and the torso supported by one forearm, slowly lower to the ground. Touch it with your pelvis and then return to the start position. Do several reps on each side of the body.
7. Med-ball rotational slams: “These are excellent for golfers because they build rotational power, core strength and improve hip and torso mobility—all crucial for a strong golf swing. This exercise mimics the explosive rotational movement of the swing, helping you generate more force from the ground up. It also enhances coordination, balance, and teaches proper weight transfer, leading to more controlled and powerful shots. Plus, the dynamic movement improves your ability to maintain stability during the swing, reducing injury risk.”Grab a medicine ball that is light enough that you can slam with force, but not too light that the exercise feels easy. Raise the ball up over your head and slam it to one side of your body on a hard surface. Let your body drop as you slam the ball. Do several reps rotating to each side of the body.
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JASON RUDOLPH 
8. Resisted core-connected horizontal chops: “I like this exercise because it incorporates a golf instructor’s drill of pinching a towel in your lead armpit to keep the arms and body working together and staying connected during the move,” Rudolph says. “A more connected body ensures you’re rotating through your torso and rib cage rather than your arms, utilizing the correct core muscles for power and efficiency during the golf swing.”
Mimic your golf address posture but hold a cable or resistance band to the trail side of the body while slipping a golf glove or similar under your dominant arm’s pit. Now rotate toward the target as if making a through-swing. Fully extend the cable or band across your body while keeping the glove tucked under the arm. Do several reps in both directions, tucking the glove under the trail arm.
9. Anchored mini-band dead bugs: “The anchor overhead allows you to engage your lats and pull your body into the floor while the mini-band around your feet provides feedback for the flexed hip and extending hip. Both of these together give you full-body feedback, turning your abs on fire to keep your entire spine sucked into the floor.”Lie on your back with a mini-band across your feet while holding a weight behind your head like an anchor. Raise your legs up and alternate moving each knee toward your chest while keeping the opposite leg extended and elevated. Do several reps.
All of these exercises are courtesy of Golf Digest Certified Fitness Trainers. If you’re interested in becoming certified, click on this link to find out more about the program.
This article was originally published on golfdigest.com
