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Pilates instructor Nicolle Lopez-Ellis recommends bird dogs, glute bridges and dead bugs as a beginner-friendly routine for adults over 50 seeking to build core strength. She advises moving slowly and starting with one to two sets, two to three times a week; the routine is guidance from an instructor, not a reported clinical study.
Pilates instructor Nicolle Lopez-Ellis recommends that adults over 50 try bird dogs, glute bridges and dead bugs to build core strength, in a routine published by Fit&Well. The New Jersey studio founder suggests beginners start with one to two sets of each exercise, two to three times a week, and prioritize slow, controlled movement over speed.
Lopez-Ellis describes the core as the muscles that support the spine and pelvis and help a person stay steady while moving. She says that strength in this area can be useful for everyday activities such as standing from a chair, carrying groceries, walking and reaching. Those benefits are her explanation of the exercises’ relevance; the source report does not present research measuring outcomes from this specific routine.
The first exercise, the bird dog, begins on hands and knees, with hands below the shoulders and knees below the hips. After gently engaging the core, the person extends one leg behind and the opposite arm forward, then returns to the starting position with control and switches sides. Lopez-Ellis recommends one to two sets of six to eight repetitions per side. The emphasis is on keeping the hips and shoulders level, rather than lifting the arm or leg as high as possible.
For the glute bridge, lie on the back with knees bent and feet flat, about hip-width apart. Exhale, engage the core and press through the feet to raise the hips until the shoulders, hips and knees form a diagonal line. Pause briefly without arching the lower back, then lower. The suggested amount is one to two sets of eight to 12 repetitions. In the dead bug, lie on the back with knees above the hips, shins parallel to the floor and arms reaching upward. Extend one leg while lowering its heel toward the floor and reaching the opposite arm overhead, keeping the torso still; return and change sides. Lopez-Ellis suggests one to two sets of six to eight repetitions per side.
Core Strength for Everyday Movement
The recommendations offer readers a structured starting point for core-focused exercise without equipment. Each movement involves controlling the trunk while the arms or legs move, and the instructions set out ways to keep the exercises deliberate: maintain level hips in the bird dog, avoid arching the back in the bridge, and limit the dead bug’s range if the back becomes uncomfortable.
Lopez-Ellis links core strength to ordinary tasks rather than athletic performance. That framing may help readers understand why stability and controlled movement can be relevant to daily activity. But the report does not establish that these exercises prevent falls, treat pain or produce a particular health outcome. Individual ability varies, and the article’s suggested sets and repetitions are general instructor guidance, not a personalized exercise plan.
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A Beginner Routine, Not a Trial
Fit&Well identifies Lopez-Ellis as the founder of NuPilates, a boutique Pilates studio in New Jersey, and a certified Pilates instructor. She says the best approach is to begin with accessible movements and make them harder gradually. The routine is presented for beginners and consists of three exercises with stated set and repetition ranges.
The source material does not describe a new scientific study, a formal public-health recommendation or a comparison of exercise programs. It is a fitness report based on an instructor’s advice. The guidance to practice two to three times weekly and progress gradually should be understood in that scope; no evidence or specific progression schedule is supplied for how or when to increase difficulty.
“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 Exercise Guidance
The source report does not specify how the routine was evaluated, provide evidence that it improves balance or mobility, or identify a single plan suitable for every person over 50. It also does not give guidance for readers with injuries, pain, balance limitations or other health conditions. The exercises’ suggested benefits and frequency are attributed to Lopez-Ellis, and should not be read as guarantees.
It is also unclear from the supplied material when the report was published. Readers who are new to exercise or have a pre-existing condition may need individualized advice from a qualified health professional before beginning. Stop or adjust a movement if it causes pain or feels unsafe.
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How Beginners Can Start Safely
Lopez-Ellis’s stated starting plan is to perform one to two sets of each exercise two to three times a week, moving slowly. Beginners can use the listed repetitions as a guide and focus on the described positions before attempting to increase range or difficulty. The report gives no timetable for progression, so it does not support a specific promise about how soon strength might change.
Before starting, readers with health concerns or restrictions can seek advice from a clinician or qualified exercise professional. For each movement, the source’s form cues offer a basic focus: keep the bird dog’s hips and shoulders level, avoid arching the lower back during bridges, and make the dead bug movement small enough to keep the torso steady and the back comfortable.
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Key Questions
Which three exercises does the Pilates instructor recommend?
Nicolle Lopez-Ellis recommends bird dogs, glute bridges and dead bugs as beginner-friendly core exercises for adults over 50.
How often does she suggest doing the routine?
Lopez-Ellis suggests that beginners do the routine two to three times a week, starting with one to two sets of each exercise and moving slowly.
How many repetitions are suggested?
The suggested ranges are six to eight per side for bird dogs, eight to 12 for glute bridges, and six to eight per side for dead bugs, with one to two sets of each.
Does the report show that these exercises prevent falls or treat pain?
No. The report gives an instructor’s exercise guidance and rationale, but it does not present evidence that the routine prevents falls, treats pain or guarantees a particular result.
What should someone do if an exercise feels uncomfortable?
The dead bug instructions advise keeping the movement small enough that the back stays comfortable. Stop or modify any movement that causes pain or feels unsafe; people with pre-existing conditions can ask a qualified health professional for individualized guidance.
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