Core Fore

   There are many ways to shave off a few swings from one’s golf game. In Palm Beach, Squeeze Pilates applies the principles of Pilates to golf in its Pilates for Golf program. “Pilates helps golfers to hit the ball farther and straighter while reducing the risk of injury,” explains instructor Jill Botnick. Below, Botnick shares some Pilates for Golf exercises you can try next time you’re on the green.

  1. Take your golf club, hold it in both hands and bring it chest level. Then, lift the club above your head, bend your elbows and stretch the club behind your back. Bring it up again above your head and back down to the chest.
  2. Take your club behind your back, by the top of your leg, and make circles behind your back. Then reverse to the other leg.
  3. Stand on the side of your golf cart by the pole in the back. Then cross your outer leg over the other leg and stretch to the side.
  4. Take your golf club straight up and down behind your back. Place one hand on top and one hand on the bottom, then walk the hands together before switching hands.
  5. For abdominal engagement: Stand in the address position, either with or without your club. Inhale and let your belly hang, and then exhale and pull your navel towards your spine.
  6. Pelvic tilts: Lie on your back with your knees bent. Inhale and roll your bottom up to a bridge position. Exhale and slowly roll the bottom down.

Pilates for Golf classes are available at Squeeze Pilates by appointment seven days a week in a group or private setting. Call 561-804-9977 or visit to learn more.

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