Cardiogolf Daily Dose-Pilates Modified Single Leg Stretch

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Doing Pilates exercises can help golfers increase their power and coordination. The basic principles of Pilates are to help build a strong core with controlled movements.  Ideally, the best way to increase power in the golf swing is increase strength and stability from the ground up, generating rotational power through the glute muscles and hamstrings, oblique and core muscles, not just from the shoulders and arms.

You can get away with an ‘armsy’ or ‘handsy’ swing for a while, but you have to rely on your timing and the compensations that occur may lead to injury.  Creating the correct sequence through a powerful core is your best bet for long-term sustained power and distance.

If you are unfamiliar with Pilates, the best way to learn how Pilates works is to take a Pilates class to feel how the exercises work. Pilates routines focus on the core of the body including the abdominals, gluteals, pelvic muscles and lower- to mid-back region. Core conditioning, or torso stability, is essential for improving balance and posture and reducing back pain. Pilates consists of controlled movements and precise form that require concentration to train several muscle groups at once according to Pilates experts.

While Pilates training builds core abdominal and back strength it also helps to increase flexibility, agility, joint mobility and stability all important for golfers to improve athletic performance.

Cardiogolf Creator, LPGA Teaching Professional, Golf-Fitness Specialist and Certfied Pilates Instructor Karen Jansen teams up with 15 to Fit Pilates, Barre and Fitness to help you take your game to the next level.

Karen will design an individualized golf-specific workout program for you combining Pilates reformer exercises with her unique Cardiogolf fitness program to help you improve your core strength, posture, balance, flexibility and swing technique to build more a powerful and repeatable golf swing.

Cardiogolf Move

Modified Pilates Single Leg Stretch-
  • Start on your back.  Hug your knees into your chest.
  • Curl your head up and lift your shoulders to the tip of your shoulder blades.
  • Put both hands on your right knee as you extend your left leg out pointing your toes.
  • Inhale as you lengthen your right leg and pull the other knee towards your chest, pulling gently towards the midline of your body.
  • Exhale as you switch legs.
  • Alternate switching legs as you inhale one direction and exhale the other direction.
  • Concentrate on contracting your abdominal muscles.

Par Level: Do interval exercise for 20:40.

Birdie Level: Do interval exercise for 30:30.

Eagle Level: Do interval exercise 40:20.

Note From Karen:

“What I like about this Pilates exercise for golfers is that you are pulling one leg in as the other extends, working the legs independently but controlling the motion from your core, similar to what happens in the golf swing,” Karen Palacios-Jansen-LPGA Master Teaching Professional and Certified Personal and Pilates Trainer.


I developed the Cardiogolf ‘Slope’ to help golfers practice uphill and downhill lies, but it is also a great tool for exercise. You can do a variety of traditional low-impact exercises as well as strength, balance, core and even upper body exercises. Stay tuned for more information.

Watch how 8-time world record holder and gold medal speed skater Dan Jansen use the Cardiogolf  ‘Slope’ to do upper body and core exercises.


Karen Palacios-Jansen is a LPGA Class A Teaching Professional and a Certified Personal Trainer specializing in Golf Fitness and has been voted as one of America’s  “Top 50 Golf-Fitness Professionals” by Golf Digest Magazine and  “Top 50 Instructor” by LPGA.  Karen received the prestigious LPGA National Teacher of the Year award in 2008.

LPGA Teaching and Course ProfessionalsKaren Palacios-Jansen is the creator of Cardiogolf, a golf-fitness program available at

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Clothes provided by Nike Golf-#NikeGolfClub



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