To the Core: A strong core can be key to tennis success

Prone Angel: 1. Lie facedown on the floor, your hands touching each other above your head and your elbows bent approximately 45 degrees. Extend your legs, holding your feet off the floor. © Tennis 15-30

Prone Angel: 2. Move your elbows toward your hips by squeezing your shoulder blades together. Maintain a 45-degree bend in the elbows. Raise the upper back and keep the feet off the floor. © Tennis 15-30

Prone Angel: 3. Return to the starting position and repeat. © Tennis 15-30

Lying Superman.

By Paul Roetert, PhD, biomechanics and the author of Tennis Anatomy

Sticking to your core principles works well in business, but don’t forget that this could be the key to your success in tennis as well.

If there is one area of the body that needs attention for most people, it is their core. Research has shown that lower-back injuries are more common than most other injuries in tennis players.

A strong core can help you stay injury-free and perform better. Typically, the core includes the hips, torso, pelvis and lower back. In every tennis shot, forces are transferred up from the ground through the core and to the upper body and racquet.

To build a strong core, do exercises that focus on flexion, extension and rotation. Make sure to include all three of these actions in your regular workout. Two moves that you should add to your routine now are Prone Angel and Lying Superman; both are great for strengthening your lower back and will help your balance, stability, flexibility and strength and allow you to improve your game at the same time.

Prone Angel:

1. Lie facedown on the floor, your hands touching each other above your head and your elbows bent approximately 45 degrees. Extend your legs, holding your feet off the floor.

2. Move your elbows toward your hips by squeezing your shoulder blades together. Maintain a 45-degree bend in the elbows. Raise the upper back and keep the feet off the floor.

3. Return to the starting position and repeat. Repeat.

Lying Superman:

1. Lie facedown on the floor, both arms extended straight above your head. Keep your legs straight and feet on the floor.

2. Contract the muscles in your lower and upper back to raise your left arm off the floor while simultaneously raising your right leg off the floor. Control the motion, focusing on contracting the back muscles.

3. Return to the starting position, and repeat with your right arm and left leg.