Over 50? A Pilates Teacher Wants You To Try These Three Exercises To Build Core Strength

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Pilates instructor Nicolle Lopez-Ellis recommends three controlled exercises—bird dogs, glute bridges and dead bugs—for people over 50 who want to build core strength. She suggests beginners do one to two sets of each, two to three times a week, and focus on steady form rather than speed.

Pilates instructor Nicolle Lopez-Ellis recommends a three-exercise routine for adults over 50 seeking to build core strength: bird dogs, glute bridges and dead bugs. In a Fit&Well report, the founder of New Jersey’s NuPilates advises beginners to perform one to two sets of each exercise two to three times a week, with slow, controlled movement.

The exercises work the trunk in different ways, according to the routine. Bird dogs challenge balance and coordination alongside core strength; the instruction is to keep the hips and shoulders level rather than lift the limbs as high as possible. The suggested amount is one to two sets of six to eight repetitions per side.

For the glute bridge, a person lies on their back with knees bent and feet flat, then lifts the hips while keeping the pelvis steady and avoiding an arched lower back. Lopez-Ellis’s guidance is one to two sets of eight to 12 repetitions. The exercise strengthens the hips while asking the core to help stabilize the pelvis, the report says.

The third movement, the dead bug, pairs opposite arm and leg movements while the person lies on their back. The aim is to keep the torso still and the lower back comfortable as a leg lowers and the opposite arm reaches overhead. The suggested amount is one to two sets of six to eight repetitions per side. The source advises starting with a small range of motion and returning to the starting position with control.

Core Strength for Daily Movement

The routine is presented as a way to practice control and strength relevant to ordinary movement, rather than as a promise of a particular health outcome. Lopez-Ellis says core muscles support the spine and pelvis and help people stay steady while moving. She points to tasks such as standing from a chair, carrying groceries, walking and reaching as examples of everyday activities that draw on these capabilities.

For readers considering exercise later in life, the report offers a short routine with clear repetition guidance and an emphasis on gradual progression. Its central instruction is to prioritize stable positioning and controlled movement, not speed or a larger range of motion. The article does not report clinical findings or establish that these exercises prevent falls, treat pain or produce the same results for everyone.

A Gradual Pilates Routine

Lopez-Ellis is identified in the Fit&Well report as a certified Pilates instructor and the founder of NuPilates, a boutique studio in New Jersey. The source describes her work as helping people build well-rounded strength and says she created the studio to welcome people across fitness levels. The exercise recommendations are her instruction, as reported by Fit&Well, rather than a study or formal medical guideline.

Her general advice is to begin with easy movements and make them harder gradually. The suggested schedule—two to three sessions weekly for beginners—applies to the routine described in the report. It does not specify a program length, a test of progress, or equipment requirements; all three movements are described using floor-based positions and body weight.

“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

Limits of the Exercise Advice

The source does not provide a publication date, research findings, or evidence comparing this routine with other forms of exercise. It also does not report how much strength participants might gain, how long results could take, or whether the exercises are appropriate for people with specific injuries, pain or medical conditions. The repetition counts and weekly schedule are the instructor’s recommendations as published by Fit&Well, not a personalized assessment.

Form descriptions cannot account for every person’s mobility or comfort. The report advises keeping the back comfortable during the dead bug and avoiding a lower-back arch during the bridge, but it does not give individualized modifications or medical screening advice. Readers with health concerns may need guidance tailored to their circumstances before beginning or changing an exercise routine.

How Beginners Can Start

The next step described in the report is to try the movements at a manageable pace, using the stated repetitions as a starting point and repeating the routine two to three times weekly. Lopez-Ellis recommends progressing gradually rather than making the exercises harder immediately. The source gives no later progression plan, follow-up date or measure for deciding when to increase the challenge.

During each exercise, the instructions emphasize a steady torso, level hips and shoulders where relevant, and controlled returns to the starting position. Anyone who experiences discomfort or is unsure whether a movement suits them should seek appropriate professional guidance. The available report does not indicate any further announcement or new evidence about the routine.

Key Questions

Which three exercises does the Pilates instructor recommend?

Nicolle Lopez-Ellis recommends bird dogs, glute bridges and dead bugs as a beginner routine for building core strength.

How often does the report suggest doing the routine?

Lopez-Ellis suggests beginners do the exercises two to three times a week, moving slowly. The source does not specify a program duration.

How many repetitions are suggested?

The report suggests one to two sets of six to eight bird dogs per side, eight to 12 glute bridges, and six to eight dead bugs per side.

What form points does the routine emphasize?

Keep the hips and shoulders level during bird dogs, avoid arching the lower back during bridges, and keep the torso steady and back comfortable during dead bugs. The instructor emphasizes control over speed.

Does the report show that these exercises prevent falls or treat pain?

No. The report shares an instructor’s exercise recommendations and rationale, but it does not provide clinical evidence that the routine prevents falls, treats pain or produces a guaranteed result.

Source: rss