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Women’s Golf Exercises and Workouts: The Proper Body Prep

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Women’s golf exercises are a crucial part of physical conditioning for the sport. Golf is one of the most physically demanding sports, which means that you need to work out and condition your body to play well. The following article will outline some key exercises that you should be doing before playing-leg raises, squats, pushups, and more!


Proper Body Prep:


The best thing you can do to warm up for the golf swing is a good stretch. As with any sport, stretching will help prevent injury and increase flexibility.

First, stand up and take off your shoes. Point your toes straight ahead and then turn them out to the side. Next, bend at the waist and squat down as low as you can without bending your knees too much. You should feel a stretch behind your legs that helps loosen up the crucial muscles for the golf swing. Retract your hips by pulling back your shoulders and finally lean forward until you feel a stretch at the front of your thighs-this is helpful for both men and women since the swing is primarily a push motion.

Finally, take your hands and touch the ground in front of you. Turn your bottom foot out so that it’s perpendicular to the other one (try not to let them cross too much). Point your toes up towards the sky as high as they will go and then lower them again-this; stretch will help lengthen your hip flexors and hamstrings, which will allow you to swing the club properly.


Leg Raises

One of the best exercises for women golfers is leg raises. They’re easy to do anywhere (especially on a plane). They help strengthen your core muscles that are important in maintaining balance and posture.

These are easy to do-just lie flat on your back with your hands resting at the side of your body. Slowly raise one leg towards the sky until it’s parallel to the ground, then lower it again (repeat this exercise for each leg). You should be careful not to arch too much to avoid injuring your back.

Finally, always remember to stretch in between sets of leg raises-stretching is one of the best ways for you to warm up before playing golf!



One great way that women golfers can improve their game is by doing squats (along with other exercises). For this exercise, stand with your feet shoulder-width apart and your arms resting at the side of your body. Bend both legs until you’re in a sitting position, then rise back up to standing again. You should feel this exercise when it hits the quadriceps muscles on the front of your thighs-squats are necessary for women golfers wanting to improve their flexibility and power.

Second, be sure not to keep your knees locked when you’re doing squats-this will prevent injury and help make the exercise more effective for stretching out your thighs.

Finally, always remember that this is a challenging but important workout routine for golfers of any level!



One of the most popular exercises for women golfers, and it’s easy to do-you’ll just need a floor, your hands, and some space. When doing this exercise, start by getting into position with your feet shoulder-width apart and then move down onto all fours (be sure not to let your knees lock). Place your hands on the ground just in front of your shoulders and slowly lower yourself down until you’re about an inch off the floor. Push back up to the starting position; you should feel this exercise when it hits muscles like the pectorals, triceps, biceps, and more!

Finally, always remember that pushups are difficult-even if you’re in good shape. Be sure to take breaks between sets and always stretch before doing them again!


Nutrition tips to fuel your workouts and reduce muscle fatigue

If you’re going to be exercising, take steps to reduce muscle fatigue and fuel your body. You should drink plenty of water before, during, and after activity because dehydration causes muscle fatigue and even cramps. You should also eat a mix of carbohydrates such as rice, pasta, or potatoes for an energy boost with protein such as fish or eggs to build muscle mass. A complete meal with fruits, vegetables, dairy products, and iron-rich food like beef, pork, or poultry can also make up a balanced diet for athletes.

Rule of Thumb:

  1. Eat a balanced diet with carbohydrates, protein, and iron-rich foods.
  2. Drink plenty of water before, during, and after your workout to prevent muscle fatigue.
  3. Stretch out muscles for at least twenty minutes each day to help them recover from the rigors of exercise or playing sport.


The exercises and workouts that we’ve provided should help you prepare for playing this strenuous sport. Remember, golf is a competitive game of skill, so it requires physical and mental preparation to excel at the game. If all of these principles are still too much information, or if you want some hands-on assistance on how best to prepare for a round of 18 holes, let us know! Jay Mcleod, the Professional Fitness Women Trainer, would love nothing more than being able to serve as partners in your success by helping create an effective nutrition plan or exercise regimen that helps keep you fit enough to play well while also meeting the demands of such a physically demanding sport. Which tips have helped motivate you when preparing for rounds? Let him know in the comment.

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