Golf Fitness - Standing on a Swiss Ball for Balance

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Published: February 16, 2014

There's so much going on in our lives today that it can be really hard to find time to stay in shape. Our schedules are packed so full that when we get home in the evening the last thing we want to do is work out after a long day.

Most of us just want to plop down on the couch, watch some golf, relax and spend some time with the family.

One solution is to incorporate a little workout into your TV time, doing some exercises that won't necessarily make you break a big sweat, but will still help you stay in shape and improve your golf swing.

Try a few low-impact exercises to help you improve things like balance and endurance, which are so important in the golf swing.

A Great Exercise Tool

A balance ball is a great tool for this type of training. You can incorporate a balance ball into all your exercises as a great way to strengthen the core, which is so important in the one plane swing.

Here's a great exercise to do while watching TV. Rather than just lying on the couch and vegging out, you can get a couple things done at once.

Let the ball move gentlyKeep focused by letting the ball oscillate a bit

When you want to watch a longer show, just grab your balance ball and stand on it while you watch TV.

Now, this exercise is obviously not for everyone. It's an advanced exercise and you shouldn't try it at home unless you feel very, very comfortable with it.

For those of you who have an advanced fitness level or like a challenge, if you feel comfortable with this it's a great way to strengthen all the tiny little muscles that work to help balance you throughout the golf swing. It will reveal all the strengths and weaknesses in your swing.

Put your feet up on the ball and stand up carefully. Once you're used to it, you'll be able to stand on the ball for a whole TV show.

Keep it Moving

You can stand perfectly still, but it's even better to keep the ball in motion, just letting it oscillate a little bit. This not only does more to improve your strength and balance, it also keeps you focused on what you're doing.


Once you've stood on the ball for a while and your muscles are loosened up, you can add some simple exercises into the mix. Obviously, be very careful and take it slow.

Try some squats: Holding your arms out in front for balance, squat down and then stand back up. You can work up to about three sets of 10 squats during a TV show.

Don't go too crazy with this. It's a very challenging exercise to do on the ball, because in addition to the squat itself, you're constantly trying to maintain your balance.

You can do all kinds of exercises on the ball. Try shoulder presses, shoulder raises, all sorts of things. It's a great way to work on your balance and fitness, strengthen your core muscles for better balance, and it's just a fun exercise to do while you're watching TV.

Checkpoints for Practice

  • Get a little workout in your free time by standing up on an exercise ball while watching TV
  • This is an advanced exercise only - do not attempt unless you are very comfortable with it!
  • Allow the ball to oscillate gently to work the many small muscles that contribute to balance
  • Once you're comfortable standing, add in some squats, shoulder lifts & other exercises

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