Core Exercises to Improve Your Bowling Game

Core Exercises to Improve Your Bowling Game

Bowling requires a combination of physical and mental abilities. While many bowlers at BRUNSWICK focus on perfecting their technique and developing their arm and wrist strength, they often overlook the importance of having a strong core.

A strong core is essential for maintaining balance and stability during the bowling approach. Without it, you may struggle to maintain proper posture and alignment, which can result in poor accuracy and lower scores.

One of the key benefits of having a strong core in bowling is improved balance. Bowling requires a consistent and controlled approach, and any deviation from the intended path can result in an errant shot. When you have a strong core it helps to stabilize the body during the approach, reducing the likelihood of unwanted movement and allowing you to maintain their balance.

Moreover, it can also help to prevent injury. The repetitive motion of bowling can put a significant strain on the lower back and hips, leading to pain and discomfort. By strengthening the muscles in these areas, you can reduce their risk of injury and enjoy the sport with greater comfort and longevity.

Exercises to Strengthen Your Core for Bowling

Here are some exercises to keep your core firm and strong:


The plank is a simple but effective exercise that targets the entire core. To perform a plank, start in a push-up position with your arms extended and hands directly under your shoulders. Keep your body in a straight line from your head to your heels. Hold this position for as long as you can, aiming for at least 30 seconds.

Russian Twist

The Russian twist is a great exercise for targeting the oblique muscles, which are important for rotational movements in bowling. Sit on the floor with feet flat on the ground and knees bent. Slightly lean back, keeping your back straight. Hold a medicine ball or weight in front of your chest. Twist your torso to one side, keeping your hips and legs still. Return to the center and twist to the other side. Aim for 3 sets of 10-12 reps.

Medicine Ball Slam

The medicine ball slam is an explosive exercise that targets the entire core and helps develop power for your bowling delivery. To do this, hold a medicine ball above your head with both hands. Slam the ball down onto the ground in front of you as hard as you can, using your core muscles to generate power. Catch the ball on the rebound and repeat for 3 sets of 8-10 reps.

Side Plank

The side plank targets the oblique muscles and helps improve stability and balance during rotational movements. You need to lie on your side with your elbow directly under your shoulder and your legs straight. Lift your hips off the ground, keeping your body in a straight line from your head to your feet. Hold this position for 30 seconds, then switch to the other side and repeat.

Leg Raises

Leg raises are a great exercise for targeting the lower abs, which are important for maintaining balance and stability during the approach and release phases of bowling. To perform leg raises, lie on your back with your legs straight and your hands under your hips. Lift your legs off the ground, keeping them straight, until they are perpendicular to the ground. Lower your legs back down to the ground and repeat for 3 sets of 12-15 reps.

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