The Only Disc Golf Core Workout You’ll Ever Need


Disc golf requires tremendous athleticism. But regardless of how physically demanding it can be, we still go out and play it. Why? Because we’re athletes. We practice and train hard to try and be the best. And even though we may lose sometimes, we shake it off and get back out there. Today, though, I’m going to go through something that can help your strength, stability, and balance on the course. Today, we’re going to do an intense disc golf core workout.

Over the last couple of years, I’ve posted about how important it is to stay fit and stay healthy so that you can continue to crush it on the disc golf course. All 3 of the posts below were the result of that:

1. “The 12 Best Disc Golf Exercises to Keep You Fit”

2. “The 17 Best Disc Golf Stretches to Improve Your Game”

3. “The 11 Step Plan to Recover After a Disc Golf Workout”

But today, I’m going somewhat specific and looking at your core – the muscles that I believe are some of the most important to us disc golfers. After the next couple of quick sections, I’m going to show you the best disc golf core workout that you can do with just bodyweight. So, real quick, what are those awesome core exercises?

The Best Disc Golf Core Exercises

Abs/obliques

1. Toe touch crunch

2. Parallel knee raises

3. Parallel oblique raises

4. Oblique crunches

5. Crunch bicycles

6. Crunch leg extensions

7. Arm wrap crunch leg extensions

8. V up and over

9. Ab scissors

10. Disc twists

11. One leg raise

12. Planks

Mid/lower back

13. The Superman

14. Pullup superman

15. T pushup

But before we get into this workout, let’s go over a couple things…

What muscles make up the core?

Looking at your core, there are two major muscle groups that we will workout in the exercises below: the abdominal muscles and the back muscles. Thes core is mostly made up of these and any other small muscles that help to stabilize the middle of the body.

Abdominal muscles (abs and obliques)

The abs are basically the staple of what people want when they say they want to get fit. The abs are located right in the front of your midsection from right under your belly button up to right under your chest. Yeah, we all want 6-pack abs, but the purpose of working the abs is to build the foundation of a strong core. The abs make up a significant portion of your core, so it’s important to strengthen them as much as possible.

The obliques are on either side of your abs. I usually call these the side abs but they’re a seperate set of muscles to your front abs (but still in the same muscle group). Even though they’re smaller, they are still important to train.

Mid/Lower back

The middle and lower back muscles are two different types of muscles in the back but I won’t go into too much detail here (there are many different small muscles in the back that you can learn the names of here on this resource page fromohappehtheory.com). If you feel right in the middle of your back down to the bottom of your back, that basically makes up the rest of the core on the backside of your body. Your back muscles are huge but we’ll only do a few exercises to strengthen your back because I believe the front of your core helps you out the most.

But how do these muscles help?

How can these muscles help you with disc golf?

1. Core strength and force

Your core is one of the most important parts of your body when it comes to disc golf. Having a strong core can help with both strength and the force behind your throws. Now you don’t have to have strength in disc golf, but being stronger can help you produce more force on your throws which could equal more distance (if you have your technique down).

This core strength also helps you to stay healthy when performing the variety of throws and movements that are required. A weak core could eventually lead to injury if there are movements that your body can’t continually handle.

2. Core stability

Having a strong core in disc golf can help with almost every single movement you do because the strength of your core makes you stable (not talking about discs here). This stability help your midsection work in conjunction with every other part of your body, making every other part of you stronger.

3. Balance

We just talked about your core helped your physical stability while throwing, so it only seems plausible that a stable core will lead to better balance in your game. Balance is great for throwing, putting, and weird shots around obstacles. So the better balanced you are, the better you will throw.

4. Better overall performance

Through all the rest of those things improving, this should better your overall performance on the course. I mean, more force behind your shots, more strength, more stability (physically speaking), and better balance all make me think think you’ll definitely improve on the course. But that’s up to you and whether or not you want to get better. If you want it, you can have it. Now let’s get to what you came here for.

The ultimate disc golf core workout

Over the next 15 exercises, you’ll notice a bit of a burn. Yeah, that’s a good thing. We’re working our core, and we’re working it hard so get ready to feel it. When you do, just push through it. Because it won’t be easy. Now let’s get to it!

Abs/obliques

1. Toe touch crunch
https://youtu.be/Afbwp1o3wVQ

Muscles worked: Abs

I love this exercise because it’s really tough and you really feel it. Start out laying flat on you back with feet outstretched. You will do a standard sit up and touch your toes. Upon going back down, you will immediately bring your legs up in the air and yourself back up to perform an upward crunch and toe touch before coming back down into laying flat on the ground. The situp plus the toe touch crunch equals 1 rep.

Recommended sets and reps: 3 sets of 15 reps (15 x 15 x 15)

2. Parallel knee raises
https://youtu.be/U3AUDV8XnBY

Muscles worked: Abs

Get in a pushup-like position with your back arched just a little bit. Now bring your knees up to your chest and try to do a bit of a crunch to work the abs. Right leg up and left leg up equal 1 rep.

Recommended sets and reps: 3 sets of 15 reps (15 x 15 x 15)

3. Parallel oblique raises
https://youtu.be/luCy56LrcnY

Muscles worked: Obliques

In that same pushup-like position with your back just a bit arched and your body parallel with the floor, instead of bringing your knee to your chest, bring your knees up on the outside of your body toward your shoulders. Bring your right side up and then your left side. That’s 1 rep.

Recommended sets and reps: 3 sets of 15 reps (15 x 15 x 15)

4. Oblique crunches
https://youtu.be/B_4aAR_rdGQ

Muscles worked: Obliques

Lay on your side in the floor. This exercise will target your obliques just a bit better than the last exercise. You will use the same side arm as the side you’re working to grab your head. Now raise your upper body and your lower body to perform a crunch to the side of your body or you obliques. Do 15 reps on one side and 15 reps on the other. That’s 1 set.

Recommended sets and reps: 3 sets of 15 reps left and 15 reps right (15/15 x 15/15 x 15/15)

5. Crunch bicycles
https://youtu.be/aqYmCo2oP28

Muscles worked: Abs

Sit upright on the floor with your knees bent and palms flat on the floor. Pick your feet up off the ground and rotate them in a clockwise, bicycle-peddling-type motion. Do this while you count to 15. At 15, reverse this and peddle backwards in a counterclockwise motion while you count to 15 again. That counts as 1 set.

Recommended sets and reps: 3 sets of 15 seconds forward plus 15 seconds backwards (15/15 x 15/15 x 15/15)

6. Crunch leg extensions
https://youtu.be/WX4MsH3SSUo

Muscles worked: Abs

I like this exercise because it’s simple and you feel it working. Sit on the floor up right with feet bent and your palms on the floor. This is similar to the last exercise without the bicycle motion. You will basically lift your feet off the floor, extend them out, and them bring them back in to perform the crunch motion. Easy peasy.

Recommended sets and reps: 3 sets of 15 reps (15 x 15 x 15)

7. Arm wrap crunch leg extensions
https://youtu.be/nMD8x6tK28U

Muscles worked: Abs

These are similar to the crunch leg extensions, with a slight modification – you will take your arms and wrap them around your legs when you bend them and come in for the crunch.

Recommended sets and reps: 3 sets of 15 reps (15 x 15 x 15)

8. V up and over
https://youtu.be/HWsdslUc3Ak

Muscles worked: Abs and some obliques

Lie on your back with your feet outstretched. Now spread your legs wide apart but keep them outstretched. For this you’ll take one arm and reach up to the sky and across your body to the opposite leg and go back down. Take the other arm and repeat the process to the opposite leg. Right arm to left leg and left arm to right leg is 1 rep.

Recommended sets and reps: 3 sets of 15 reps (15 x 15 x 15)

9. Ab scissors
https://youtu.be/qjZH8mw0B3M

Muscles worked: Abs

This exercise is fairly simple. Lie on your back with you feet outstretched. Now put one leg up in the air and raise the other about 6 inches off the ground. Alternate one leg up in the air and the other at 6 inches in a scissor-like motion.

Recommended sets and reps: 3 sets of 15 reps (15 x 15 x 15)

10. Disc twists
https://youtu.be/uxPkiFQHTaU

Muscles worked: Abs and some obliques

You can use a disc golf disc for this like I did (a weight or medicine ball is best). Start out in a sitting position with your knees bent. Lift your feet up off the floor and grab a disc for this. Grab on to it with both hands and proceed to twist from one side to the other. You should try to touch the disc/your hands to the ground with each twist to each side.

Recommended sets and reps: 3 sets of 15 reps (15 x 15 x 15)

11. One leg raise
https://youtu.be/reSQpU7xp6U

Muscles worked: Abs

This exercise is a good one near the end of working your abs and obliques. With this exercise, lay flat on your back with your knees bent and soles of your feet on the floor. Now take one leg and raise it up in the air. You will attempt to take the opposite side arm and touch your toes in a crunch motion. You can use the same side arm as the raised leg to touch the leg and help you to touch that toe if you’re not quite as in shape. This one isn’t too difficult, though.

Recommended sets and reps: 15 reps on one side and 15 reps on the other then repeat that two more times (15/15 x 15/15 x 15/15)

12. Planks
https://youtu.be/RnGUJUKgqLA

Muscles worked: Abs and Obliques

Planks are a great way to close out the first section of your abs and obliques. You probably know what a plank is from all of the people (maybe you, too) trying to plank on stuff. With this exercise, though, you’ll essentially do this plank up on your elbows. Start by laying flat on your stomach. Now put your elbows beneath you and get up on your toes with legs still straight. Hold this position for at least 30 seconds or more. You’ll feel this in your abs, obliques, and a little bit in your back.

Recommended sets and reps: 3 sets of 30 seconds each (30 seconds x 30 seconds x 30 seconds)

Mid/lower back

13. The Superman
https://youtu.be/JgVm2DBUBLU

Muscles worked: lower back to mid back

The superman is a staple bodyweight back exercise and is perfect for your core work out. Lay flat on your stomach with you legs should width apart and your arms stretched above your head (your body will look like a big a “X”). Now you’ll try to raise your legs up off the floor and raise your arm up as well. You’ll essentially be squeezing all of that together focusing on your lower to mid back. This, along with the previous 11 exercises and the following 2, should really increase your core strength.

Recommended sets and reps: 3 sets of 10 reps (10 x 10 x 10)

14. Pullup superman
https://youtu.be/ZyT_nM20_Iw

Muscles worked: mid back and lower back

Lay flat on the ground on your stomach and raise the top of your body up off the ground similar to the regular superman. Now bend your arms and mimic a pullup motion. In this motion, squeeze every part of your back. Bring your arms back out and then back into the pullup motion again.

Recommended sets and reps: 3 sets of 10 reps (10 x 10 x 10)

15. T pushup
https://youtu.be/mGv_OUtEinQ

Muscles worked: mid back

So the T-pushup is a little bit tough but requires you to start out in the pushup position. Now you’re going to perform a regular pushup, but when you come back up, you’re going to take one arm and raise it up and point it toward the sky (other arm on the ground). Bring it back down and do another pushup. After that pushup bring your other arm up and try to reach the sky. You’re going to try to squeeze your back at the bottom of the exercise and when you raise your arm up to the sky.

Once you complete all of these exercises, you’ve successfully finished this awesome core workout!

Recommended sets and reps: 3 sets of 10 reps (10 x 10 x 10 – both arms up and 2 pushups is 2 reps so you’ll be doing 10 total pushups and arms raises – then you’ll do 3 sets of that).

Don’t forget to workout the rest of your body

On top of working your core, don’t forget to workout the rest of the muscles in your body, including your legs, chest, shoulders and arms. Along with your core, those are others important muscles you need to strengthen for disc golf. We’ve got a great post for you here on the site called, “The 12 Best Disc Golf Exercises to Keep You Fit.” That post can help you out with the rest of your body.

Don’t forget to recover and rest

Great job with that core workout! After your workout, your core will be sore and your muscles will have been thoroughly worked out. With that being said, you have to recover and rest. Your rest and recovery is just as important as you actually working out. Use the following steps below to help your body heal itself or you can use our awesome recovery guide, “The 11 Step Plan to Recover After a Disc Golf Workout,” here on our site.

One great way to start the recovery process is through protein, recovery, and muscle building drinks, gel, or bars. I usually always keep a jar of protein powder at home or at my office so that I can make a quick protein drink. My favorite protein powder is Optimum Nutrition’s Cookies and Cream Whey protein powder (link to Amazon). It’s delicious and gives you about 30 full scoop servings. You can find it on Amazon for about $30 dollars. If you want a little bit more, check out Musclepharm’s protein powder here on Amazon. You can get 4 pounds for about $30 bucks.

Branch Chain Amino Acids (BCAAs) are also a great way to assist with the recovery process and help reduce muscle soreness. It normally comes in powder form and can be found for around $15-30 dollars. The best tasting, highest quality BCAA powder is probably the Optimum Nutrition Gold Standard. You get a one month supply for about $28 dollars but you can check Amazon. The best quality BCAAs for your money are the standard Optimum Nutrition BCAA caps. They’re about 24 bucks on Amazon.

Nutrition and sleep? Oh, yeah

Eating right is also a must. Maintaining a balance of exercise and good nutrition is absolutely key to the recovery process. Good food helps your body get the right vitamins, minerals, and nutrients. Your body loves to get fed right so it can heal better. The phrase, “you are what you eat,” is so true. Crappy fast food, too much soda, and sugary snacks only cause your body more inflammation and less healing. And you’ll feel it if you constantly eat this way. The worse you eat, the worse you feel.

Don’t forget to drink water! High quality H²O can really help to speed up the recovery process. But it’s also good for you in tons of other ways like digestion, sleep, fat-burning, and for your brain.

Lastly, you need to sleep. Good, quality sleep is what you need for your body to heal properly. I know your schedule can be hectic, but try to get at least 6 hours per night. Not sleeping enough can lead to injury. Get enough sleep and your body will recover fully.

But remember – recovery takes time and effort. And don’t take any of the process for granted because you need to do all of the steps above to make sure that, after your intense core workout, you take the necessary steps to help your midsection heal for tomorrow’s workout or disc golf round. If you make at least a little bit of effort, you’ll be fine. If not, you can injure yourself and that requires time off and no disc golf.

Quick note to close all this out

It’s not just about any single part of this post that helps you get better, improve, and get stronger.

Your core is important. And it may be the most important part of your body that you need to actively work out.

Great job!

If you’ve gotten this far, you must really want to learn more about disc golf! If you’re interested in more of what we have to say about the sport, check out some of our best posts below.

The 12 Best Disc Golf Exercises to Keep You Fit

The 17 Best Disc Golf Stretches to Improve Your Game

The 11 Step Plan to Recover After a Disc Golf Workout

All of these posts are our absolute best resources for workouts, stretching, and recovery! Make sure to take advantage of them so that you can become the best version of yourself on the course!

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You can also check out our awesome related content.

The #1 Way to Improve Your Disc Golf Game This Year

9 Weird Tricks to Improve Your Disc Golf Game (Forever)

101 Disc Golf Tips to Take Your Game to the Next Level

Don’t forget about our book!

You can get a copy of our awesome beginner’s guide, “The Disc Golf Player’s Manual,” here on the site. This book is a fantastic resource for new players and can help you go from new to crushing it on the course in no time!

Red

I am an avid disc golfer and lover of the sport. My mission with DiscgolfNOW.com is to reach as many people as possible to help them love disc golf, too!

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