A One-Month Plan for the Weak and Weary

My core is about as sturdy as overcooked spaghetti. I’m in my fifties, thin but not strong, and haven’t done anything remotely resembling strength training in years. But golf is forcing my hand. If I ever want to stop flailing my arms like a deranged windmill and actually swing the club with my whole body, I need some core stability.

So, with the help of AI, I’ve put together a one-month beginner plan to get my core in the game—without a gym, heavy weights, or complicated nonsense I won’t stick with. I still have gym goals, but hopefully this is a step in that direction.

The Goals

  • Build a stronger core for better rotation and stability.
  • Avoid injury by starting small.
  • Do workouts in under 15 minutes so I actually follow through.

The Plan: Four Weeks to a Functional Core

This is a 3-day-a-week plan (because let’s be realistic), with some optional light movement on off days. No equipment needed—just a mat or carpet and a willingness to groan dramatically.

Warm Ups

Before jumping into core work, a few minutes of gentle movement will help wake up the muscles and keep your lower back happy. These warm-ups are designed to loosen up stiff areas, activate core stabilizers, and prevent injury.

  • Cat-Cow Stretch – 5 reps (slow & controlled)
  • Pelvic Tilts – 10 reps
  • Standing Trunk Rotations – 10 reps per side
  • Walking or Marching in Place – 30 seconds to 30 minutes

💡 These warm-ups are low-impact and spine-friendly, perfect for easing into core work while protecting your lower back.

Week 1: Waking Up the Core

💡 Why? These exercises activate deep core muscles and improve balance without overloading weak spots.

Week 2: Adding Stability

  • Dead Bug – 3 sets of 12 reps
  • Glute Bridges – 3 sets of 12 reps
  • Seated Rotations – 3 sets of 20 reps
  • Bird Dogs – 3 sets of 10 reps (extend opposite arm and leg)
  • Wall Plank Hold – 3 sets of 20 seconds (stand at an incline, lean on a wall)

💡 Why? Reinforcing those early gains with a bit more challenge while still being kind to my untrained core.

Week 3: A Bit More Fire

  • Dead Bug – 3 sets of 15 reps
  • Glute Bridges with Marching – 3 sets of 10 reps per side
  • Seated Rotations with Weight – 3 sets of 20 reps (hold a water bottle for light resistance)
  • Bird Dogs with a Hold – 3 sets of 10 reps (pause at full extension)
  • Forearm Plank – 3 sets of 15 seconds

💡 Why? At this point, I should feel a little stronger (or at least less like Jell-O). We’re keeping things simple but making them count.

Week 4: Bringing It Together

  • Dead Bug – 3 sets of 20 reps
  • Single-Leg Glute Bridges – 3 sets of 10 reps per side
  • Seated Rotations with Weight – 3 sets of 25 reps
  • Bird Dogs with a Slow Return – 3 sets of 12 reps
  • Forearm Plank – 3 sets of 20 seconds

💡 Why? This is about control and endurance—both essential for holding posture in a golf swing.