Your core is your powerhouse, it’s where your inner strength comes from. Having a strong core is at the root of your functional fitness, and results in better balance, fewer injuries, and taller posture. So whether you’re hiking or gardening this summer, strengthening your core should be a priority so you can enjoy your activities to their fullest potential. Here are some simple exercises for strengthening your core, tailored specifically towards three popular summer activities: pickleball, golf and swimming (but can benefit all bodies of all ages and all abilities).

Plank: A mental exercise as much as a physical one, planks help you brace your core, providing you with stability and much-needed endurance, so when you have to switch directions while playing pickleball, you will be strong, stable and fast without the risk of falling. You can play with the timing of your planks to increase intensity as you become stronger. Planks can be done on forearms or hands, and can be modified by being on your knees instead of your toes. Try one minute a day, three times a week. As you become stronger, increase your timing and/or frequency.

Bird Dog: A great exercise for spine health, hip extension and for developing extensor strength in your back, which are all necessary for a powerful golf swing. The more range of motion you have in your hips and back, and the more you can differentiate between those parts of your body, the more extensor strength in your back, which are all necessary for a powerful golf swing. The more range of motion you have in your hips and back, and the more you can differentiate between those parts of your body, the more efficient your swing will be. Try to hold the position for 3 breaths, and as you become stronger, increase the hold time.

Super (Wo)man: This exercise targets your entire posterior chain, (back, glutes, hamstrings) while improving shoulder stability and lumbar control so you can move effortlessly through the water while expending the least amount of energy so you can swim further and longer. This position also mimics the position you are in in the water to help your body’s muscle memory.

Pam Pollock is the founder and owner of Pilates by Pam, a boutique Pilates studio focusing on individual and small classes in order to customize your experience to meet and achieve your goals.

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