Core stability exercises with Stephanie Arricau
25th April 2008 By: 50629

Stephanie Arricau from France, a four time tournament winner and one of the most petite girls on the Ladies European Tour, has agreed to share her exercise regime with us.

These exercises have been designed to develop torso strength, balance and stability, otherwise known as core stability. Your core is made up of the abdominals, lower back and hips and creates a foundation for all other movement.

Stephanie Arricau from France, a four time tournament winner and one of the most petite girls on the Ladies European Tour, has agreed to share her exercise regime with us.

These exercises have been designed to develop torso strength, balance and stability, otherwise known as core stability. Your core is made up of the abdominals, lower back and hips and creates a foundation for all other movement. 

Stephanie uses an exercise ball, sometimes referred to as a “Swiss Ball”, to perform these exercises, but they can also be performed without one.

The advantage of using an exercise ball is that (according to some studies), it helps to work the stomach muscles more, which can be beneficial for a golfer, although you should always take care before performing exercises (see our medical disclaimer).

For example, check the surface that the ball is sitting on is stable and make sure you can perform the exercise on the ground before progressing to a swiss ball.

Once you are comfortable with performing the exercises, the ball can be transported to golf tournaments in a suitcase, as can be deflated and inflated with a bicycle pump.

Stephanie performs the following exercises every three days. Every one in three days she will also run for 30 minutes.

Through the additional core strength gained through these exercises, Stephanie claims she can get more torsion between her upper and lower body in the back swing, hence delivering more power into the golf ball. She also benefits from improved posture.

The following exercises have been designed as part of a golf fitness routine specifically for Stephanie. Try them yourself and see if they help to improve your game! Throughout these exercises you should always pull your abdominals in towards your spine to protect your back.

The Plank. This exercise is usually performed as a warm-up or cool-down and works the stomach, hamstrings and buttocks. Put your fore-arms on the Swiss ball and roll forwards keeping your toes on the floor and your body in a straight line, from head to toes. Pull in your abdominals and hold. Repeat this four times, holding for one minute each time, or for as long as you can… but remember to breathe! If you do not have a Swiss ball, you can do this on the floor but Steph believes this is easier. Holding this pose for as long as you can each time and recording the time is a good indicator of how your core strength is improving.
 
The Plank 2 This is the same as the exercise above but you extend the arms, pushing the weight of your body onto the palm of your hands. It’s harder and works the back muscles more. Again, hold this exercise for one minute or for as long as you can and repeat four times.
 
Push Ups. Keeping just the front of your feet on the ball and your hands on the floor rolls forwards (see picture) and perform ten press ups. This works your back, stomach and arms. Keep the body straight and level with the ball.
   
Tricep Dips. With the back of your calves on the exercise ball and your bottom on the floor, extend your arms straight and hold your weight up on the palms of your hands. Keep your body in a straight line and pull in the abdomina ls. Bend the elbows straight back behind you, lowering your body towards the floor, and hold for 20 seconds. This works the triceps.  Lower and raise your body 10 times (performing triceps’ dips). Then hold the position for a further 20 seconds.
 
The Chair. Hold the exercise ball against a wall using your back and keep it from falling to the floor! Keep your legs bent at 90 degrees. Hold the position for one minute and repeat six times. This works the quadriceps, the large muscles on the front of your thighs.
 
Crunches. With your back on the ball and with your abdominals pulled in, fold your arms across your chest and perform 30 crunches (sit ups). Keep your chin up and look ahead. Like all of the other exercises, these can be performed without the ball but wouldn’t be as effective.  Using the ball, you have to use the stomach muscles to balance on the ball which works them harder and makes them strong!   
Article from Ladies European Tour:
http://ladieseuropeantour.com/?id=13010&pid=1010
Published: 25/04/2008

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