Doing perpendicular throws with a fitness ball or medicine ball strengthens all your core muscles. With this exercise, you strengthen your abs, hips, and glutes. This exercise mimics the swing action.

For this, you will need a medicine ball which isn't too heavy. You will also need to be in a place where you can throw the ball against a wall.

How to do the exercise:

1. Stand perpendicular from the wall, about 2-3 feet away from it.
2. Squat slightly by bending your knees.
3. Rotate your upper body away from the wall so that the ball is behind your hip.
4. Quickly rotate your upper body towards the wall and release the ball.
5. With your arms straight, catch the ball.
6. Return to the start position.
7. Repeat this 10 times on one side, then switch to the other side and perform 10 repetitions.

Remember, this isn't just an exercise to throw the ball; you have to drive from your back hip and rotate your body to simulate a golf swing.

Benefits for golf

This exercise is a great exercise to strengthen your core and enable you to swing better and harder.