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Pilates instructor Nicolle Lopez-Ellis recommends three beginner-friendly exercises for adults over 50: bird dogs, glute bridges and dead bugs. She suggests starting with one or two sets, moving slowly and practicing two to three times a week; the report does not provide research testing this specific routine.
Pilates instructor Nicolle Lopez-Ellis is recommending three basic exercises—bird dogs, glute bridges and dead bugs—to help adults over 50 work on core strength. In a Fit&Well report, she advises beginners to practice the movements slowly two to three times a week, starting with one or two sets.
Lopez-Ellis, founder of NuPilates, a boutique Pilates studio in New Jersey, says the routine begins with movements that can be made more challenging gradually. The suggested repetitions are six to eight per side for bird dogs, eight to 12 glute bridges, and six to eight per side for dead bugs. The report does not specify rest periods or a progression schedule.
For a bird dog, begin on hands and knees with hands under shoulders and knees under hips. Extend one leg behind and the opposite arm forward, then return with control and switch sides. Lopez-Ellis emphasizes keeping the hips and shoulders level, rather than lifting the limbs as high as possible.
For a glute bridge, lie on your back with knees bent and feet flat. Gently engage the core, press through the feet and lift the hips until the body forms a diagonal line from shoulders to knees. For a dead bug, lie on your back with knees above hips and arms raised; slowly lower one heel toward the floor while reaching the opposite arm overhead, then return and alternate. In both exercises, the report stresses controlled movement and avoiding an uncomfortable arch in the lower back.
Core Work for Everyday Movement
Lopez-Ellis connects core strength with common tasks, including standing from a chair, carrying groceries, walking and reaching. Her recommendation frames the exercises as practice for controlled movement and stability, rather than as a high-intensity workout. That may make the routine accessible to people seeking a simple starting point, although individual ability and fitness needs differ.
The guidance is an instructor’s exercise recommendation, not a clinical finding or a guarantee of improved balance or mobility. Fit&Well’s report does not cite a study evaluating these three exercises together or establish that the same plan suits every person over 50. Readers should treat the routine as general fitness information, not individualized medical advice.
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How the Suggested Routine Works
Lopez-Ellis describes the core as muscles that support the spine and pelvis and help a person stay steady while moving. The three exercises use different positions and movement patterns: bird dogs are performed on hands and knees, bridges on the back with the hips lifting, and dead bugs on the back while opposite limbs move.
The source recommends starting with one or two sets and increasing difficulty gradually, but it does not detail how to progress. Its instructions repeatedly prioritize form: keep the torso from twisting during bird dogs, avoid arching the back during bridges, and limit dead-bug movement to a range that keeps the back comfortable. These are the source’s coaching cues, not a formal assessment of an individual’s technique.
“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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Limits of the Available Guidance
The report does not say when the article was published, provide research evidence for the routine, or explain how long a person should follow it before changing the exercises. It also does not establish whether the plan is appropriate for people with pain, balance concerns, injuries or existing health conditions. No outcomes or participant results are reported, so benefits for a particular reader cannot be confirmed from this material.
The source offers general form instructions but no individualized coaching or safety screening. Anyone who experiences pain or has a condition that affects exercise should seek advice from a qualified health professional before starting or changing a routine.
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Start Slowly and Adjust Safely
For readers following Lopez-Ellis’s recommendation, the described starting point is to complete the movements slowly, use the listed repetition ranges and try the routine two to three times weekly. The source advises gradually making exercises harder, but gives no specific timetable or next-level variations.
Pay attention to comfort and control rather than forcing a larger movement. If an exercise causes pain, stop and consult a qualified professional; people with pre-existing conditions can ask a clinician or appropriately qualified exercise instructor for individualized guidance. The report identifies no scheduled follow-up or further announcement.
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Key Questions
Which three exercises did the Pilates instructor recommend?
Nicolle Lopez-Ellis recommended bird dogs, glute bridges and dead bugs as beginner-friendly movements for working on core strength.
How often does the suggested routine take place?
Lopez-Ellis suggests that beginners try the routine two to three times a week, moving slowly through the exercises.
How many repetitions does the report suggest?
The report lists six to eight bird dogs per side, eight to 12 glute bridges, and six to eight dead bugs per side. It suggests one or two sets.
Are these exercises proven to improve balance for everyone over 50?
The report presents an instructor’s recommendations and explains her view of how core strength relates to everyday activity. It does not cite research showing that this exact routine improves balance for everyone.
What should someone do if an exercise causes discomfort?
Do not push through pain. Stop the movement and seek guidance from a qualified health professional, particularly if you have an injury or a pre-existing condition that may affect exercise.
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