You want to improve your golf game, whether you are a professional or simply enjoy a casual 18 holes now and then. However, a summer spent outdoors  beating the heat instead of working out may have left your body out of condition, keeping longer driving distances and better putting accuracy out of reach.

Get back into shape by starting with the most fundamental part of your body: your core. Your core is responsible for stability, mobility, and energy transfer between the upper and lower body. A strong core enables you to gain more yards on your drive and help you to make shots from difficult lies.

Crunches alone are not going to get you there. Many standard core exercises will improve strength, but they do not develop the mobility or flexibility essential for a powerful golf swing.

Here are five core exercises that will improve your game.

Pallof Press

Core stability and rigidity in the torso are essential at the point of impact for the perfect drive. Learning to control this trunk tension takes training and practice, and the Pallof press is a classic core conditioning exercise that will help you achieve the perfect swing.

• 1.Stand perpendicular to the cable machine and grasp the handle with both hands directly in front of your chest.
• 2.Bend slightly at the knees and push your hips back into a slight squat position. Your core should be engaged throughout the movement.
• 3.Press the handle explosively straight out from your chest without letting the handle move sideways.
• 4.Slowly return to original position.
• 5.Complete three sets of 12 repetitions.

Kneeling Cable Chop

Strong obliques are important for allowing your core to coil and generate more power in your downswing, and, in turn, increase club head speed.

Kneeling cable chops are not only great for crunching your obliques, but the exercise also mimics the rotational movement seen throughout your golf game.

• 1.Kneel perpendicular to the cable machine with your back forming a straight line from your head to knees.
• 2.Using the rope attachment on the cable row, grasp the top of the rope with the hand closest to the machine and the bottom of the rope with the furthest hand in an overhand grip. Your torso should be slightly turned toward the machine.
• 3.Pull the rope down diagonally across your body, rotating your torso until the top of the rope reaches your hip.
• 4.Slowly return to the starting position.
• 5.Complete three sets of 12 repetitions on each side.

Side Plank with Row

The single arm row in the plank position creates instability, which causes your deep core muscles to contract while they adjust to keep you stable.

• 1.Lie on your side opposite the cable machine, supported by your arm at a right angle. Ensure your shoulder is directly over your elbow.
• 2.Grasp the cable handle with your free hand.
• 3.Squeeze your shoulder blades together, draw your navel toward your spine to engage your core, and lift your hips off the ground to form a straight line from head to toe.
• 4.Pinch your shoulder blades together, then pull the cable toward you until your hand reaches your waist.
• 5.Perform three sets of 12 repetitions.

Stability Ball Russian Twist

Improving your rotational strength is key to effectively transferring the energy from your hips and legs to your upper body for that all-important back swing. The Russian twist is a classic core strengthening exercise and, when combined with a stability ball, creates a dynamic exercise that will enable you to have more control over your swing.

• 1.Lie with your upper back and shoulders on the stability ball. Your hips should be lifted, forming a straight line from your shoulders to knees, and your legs should form a 90-degree angle.
• 2.Use either a dumbbell or a medicine ball. Hold your arms straight out from your chest, grasping the dumbbell or ball with your palms facing in.
• 3.Engage your core and roll over onto one shoulder, until your hands are at shoulder height, parallel to the ground.
• 4.Pause, then twist over onto the opposite shoulder. This is one repetition.
• 5.Complete three sets of 12 repetitions.

Elevated Glute Bridge

The glutes are one of the largest muscle groups in the body and are responsible for generating most of the power for your swing. When performed on a bench or stability ball, this challenging version of the standard glute bridge strengthens the core, lower back, and glutes for maximum swing power.

• 1.Lie on your back with your knees bent and your feet on the stability ball.
• 2.Keeping the ball still, squeeze your glutes and lift your hips until your knees form a straight line to your shoulders.
• 3.Slowly lower your hips back to the floor.
• 4.Repeat three sets of 20 repetitions.

Final Thoughts

In addition to strength training, cardio workouts are an important part of keeping physically fit. Occasionally, leaving your golf cart at home and walking the course instead is a terrific way to add some light cardio to your weekly workout.

During these exercises, it is important to engage your core, perform each repetition slowly, and focus on the correct breathing techniques. Complete this series of exercises 3-4 times per week, and you will see a significant improvement in your golf game.