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Pilates instructor Nicolle Lopez-Ellis recommends three beginner-friendly exercises for people over 50 seeking to build core strength: bird dog, glute bridge and dead bug. She suggests doing one or two sets of each, two to three times a week, with controlled movement and gradual progression.
Pilates instructor Nicolle Lopez-Ellis recommends three controlled exercises—the bird dog, glute bridge and dead bug—for people over 50 who want to build core strength. In a Fit&Well report, she suggests starting with one or two sets of each exercise and practising the routine two to three times a week, rather than rushing through repetitions.
Lopez-Ellis, founder of NuPilates in New Jersey, describes the core as the muscles that support the spine and pelvis and help people stay steady during movement. She links that strength to everyday activities such as standing up from a chair, carrying groceries, walking and reaching. These are her explanations of the role of core strength; the report does not provide research findings measuring the routine’s effects.
For the bird dog, begin on hands and knees, with hands under the shoulders and knees under the hips. Extend one leg behind and the opposite arm forward, keeping the hips level and avoiding a twisted torso or arched back. Lopez-Ellis recommends one or two sets of six to eight repetitions per side. She says the aim is control and balance, not lifting the limbs as high as possible.
The glute bridge starts lying on the back with knees bent and feet flat, about hip-width apart. Engage the core gently, press through the feet and lift the hips until the shoulders, hips and knees form a diagonal line. Pause without arching the lower back, then lower with control. The suggested amount is one or two sets of eight to 12 repetitions. For the dead bug, lie on the back with knees above the hips and arms pointing up. Slowly lower one heel toward the floor while reaching the opposite arm overhead, keeping the torso still and the back comfortable. Do six to eight repetitions per side for one or two sets.
How the Routine Fits Daily Movement
The recommendations offer a short, equipment-free starting point for people who want to practise core control at home. Each exercise asks the person to maintain a steady trunk while moving the limbs or hips, and the bridge also works the hips, according to the report. The routine is presented as a gradual strength-building option, not as a treatment or a guaranteed way to prevent falls or injuries.
Lopez-Ellis’s emphasis on slow, controlled repetitions gives readers a practical way to approach the exercises: maintain a comfortable range, focus on alignment and stop if movement causes pain. The report’s suggested frequency—two to three sessions weekly—describes her advice for beginners. It does not establish that this schedule suits every person over 50, or specify how quickly to increase difficulty.
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The Instructor’s Beginner Guidance
The Fit&Well report frames the exercises as an accessible routine for people starting to work on core strength. Lopez-Ellis advises beginning with easy movements and making them harder gradually. The stated set and repetition ranges are suggestions, rather than a required test or a standard prescription for every reader.
Her advice centers on technique: keep the hips and shoulders level in the bird dog, avoid arching the lower back in the bridge, and keep the torso steady during the dead bug. The source identifies Lopez-Ellis as a certified Pilates instructor and founder of a boutique New Jersey studio. It does not cite clinical trials or compare these exercises with other forms of training.
“Your core includes the muscles that support your spine and pelvis, and help you stay steady as you move.”
— Nicolle Lopez-Ellis, Pilates instructor and founder of NuPilates, as quoted by Fit&Well
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What the Report Does Not Establish
The source does not provide a publication date, research evidence on the exercises’ outcomes, or results from a study of this particular routine. It also does not say how much strength a person might gain, how soon changes could occur, or whether the exercises are appropriate for people with specific health conditions, pain or mobility limitations. The recommendations are attributed to one instructor and should not be read as individualized medical advice.
Fit&Well’s report does not give modifications for people who cannot comfortably get onto the floor or bear weight on their hands. Anyone with an existing condition, an injury, balance concerns or pain during exercise may need guidance from a qualified health professional or instructor before trying the movements. Readers should use a comfortable range and stop if an exercise causes pain.
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How to Approach the Exercises
The instructor’s proposed next step is to try the exercises slowly, beginning with the listed one or two sets and repeating the routine two to three times weekly. The report advises increasing difficulty gradually, but it does not specify a progression schedule or a follow-up assessment. Readers can focus first on maintaining a steady torso and comfortable movement rather than adding repetitions or range.
No further announcement, study or update is included in the source material. Whether someone should continue, modify or add to the routine depends on their own ability and circumstances; the article does not supply personalized programming.
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Key Questions
Which three exercises does the Pilates instructor recommend?
Nicolle Lopez-Ellis recommends the bird dog, glute bridge and dead bug as beginner-friendly exercises for building core strength.
How often does she suggest doing the routine?
She suggests trying it two to three times a week, moving slowly and beginning with one or two sets of each exercise.
How many repetitions are suggested?
The report gives six to eight per side for bird dogs, eight to 12 for glute bridges, and six to eight per side for dead bugs. Lopez-Ellis emphasizes controlled form.
Are these exercises suitable for everyone over 50?
The report presents them as beginner suggestions but does not establish that they suit everyone. People with pain, injuries, health conditions or mobility limitations may want professional guidance before starting, and should stop if an exercise causes pain.
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