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If you're spending too much time on the couch, this exercise is for you

If you sit for the majority of the day or are prone to low-back pain, this variation of the side plank from one of Golf Digest’s 50 Best Fitness Trainers, Kaitlyn Pimentel, will give you a lot of bang for your buck. Not only are side planks great for strengthening your core and protecting your spine—both critical in golf—Pimentel adds rotation to help you create a bigger and better turn in the backswing.

Start in a stacked position with one side facing the floor. Check that your elbow is under your shoulder as you balance on your forearm. Then, press your hips up to get into your side-plank position. If stacking your feet on top of each other is too difficult, place your top foot slightly in front of your bottom foot for more stability.

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Once you feel balanced, reach through under your torso with your top hand as far as you can.

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Do five reps, each time trying to reach a little farther, before switching to your other side.

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Your hips might tend to dip or sag—don’t let them, Pimentel says. Focus on maintaining your form and keeping your core engaged as you do this exercise.

Click here to check out Pimentel's full series, “15-Minute Fitness” on Golf Digest Schools.