This Surprising Workout Can Instantly Improve Your Golf Swing

Golfers are always chasing the perfect swing—and for good reason. A stronger, more efficient swing leads to longer drives, better accuracy, and the confidence to stay consistent under pressure. But it’s not just about power and precision. Mobility and flexibility can also improve your swing, and lead to better performance overall and fewer injuries. While many golfers focus on grip, stance, and swing mechanics, the real game-changer might be addressing mobility issues—and that’s where workouts like Pilates can make a surprising difference.

"My clients who are golfers have noticeable improvements in their overall posture, which sets them up for a powerful swing as well as less risk of injury," says certified Pilates and yoga instructor and Equinox Precision Run coach Taylor Phillips. "Also, playing golf can lead to asymmetries in muscles throughout the body. Pilates helps to address this, creating a balance throughout the body. No muscle is overtrained or undertrained during a Pilates workout. My golfing clients feel better and look better on the course as a result."

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Pilates Exercises for an Improved Swing

While there are plenty of Pilates moves that can torch your core and improve your overall mobility, Phillips has a few she suggests for those looking to better their golf swing. 

"The Pilates hundred is a fantastic exercise to target core stability as well as breath control," she says. "Additionally, exercises like the swan (which works the back extensors) and saw, which works thoracic rotation of the spine while stabilizing the hips, are helpful."

How to Do Pilates 100

1. Lie on your back, keeping your lower back pressed to the floor.

2. Bring your legs to the tabletop position.

3. Lift your head, neck, and shoulders from the floor while keeping your chin tucked.

4. Extend your arms to your sides with your palms facing down.

5. Extend your legs to a 45-degree angle like you would in a V-up, but hold them at the top. 

6. Inhale and pump your arms up and down five times before exhaling and pumping your arms up and down five times. 

7. Repeat for 5 reps until you reach 50 pumps. 

Pro Tip

Keep your neck and shoulders relaxed to avoid straining. 

How to Do the Swan 

1. Lie face down on a yoga mat with your arms bent and palms facing down, elbows tucked close to your sides, to start. 
2. Engage your core and lift your chest slightly off the mat while keeping your arms bent. Your hands should lift just a few inches off the mat. 
3. Press your hip bones into the mat for stability and use your hands to lift your upper body a bit higher.
4. Float your hands off the mat as you begin to lower your chest back down.
5. Place your hands back on the mat as you return to the starting position.

How to Do the Saw

1. Start by sitting with your legs extended in a wide V-shape. Sit up tall with your arms stretched out to the sides at shoulder height. 
2. Twist your torso to the right, reaching your left hand toward your right foot. 
3. At the same time, sweep your right arm back behind you. 
4. Reach as far as you can before returning to the starting position. 
5. Repeat on the other side.