Bosu Dead Bugs

Potentially the most important muscle group, the core is composed of all the muscle from hips to shoulders. It effects full body movements as well as maintaining posture throughout movements. The core effects the transfer of energy from the lower to upper body. A strong core improves all aspects of golf from maintaining posture to increasing club head speed as well as helps prevent injuries

Starting position:

Laying in a supine position with low back resting on the center of the bosu ball with knees bent, back flat, head neck neutral to spine.

Movement:

Start by “bracing” the abdominals (see abdominal bracing) once your abs are braced, using only the lower abdominals, pelvic tilt to press your back in to the BOSU ball.
Extend the arms above the shoulder and while maintaining braced abs, and a proper pelvic tilt, lift one knee to 90-degrees, then bring the second leg up to the table top position.

Once stable, extend one leg out, as if rolling a golf ball down the floor with your heel, while also extending the OPPOSITE arm overhead. ONLY go as far as you can without allowing the back to leave the ground, shoulders to tense, or stomach to push out. Alternate sides for time, or reps.

Notes: when done correctly, it should be felt mostly in the lower abdominals, and the stomach should maintain being pulled in, and up, not “pooched” out.