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Pilates instructor Nicolle Lopez-Ellis recommends bird dogs, glute bridges and dead bugs as beginner-friendly ways for people over 50 to work on core strength. She suggests performing one to two sets two to three times a week, moving slowly and maintaining control; the source does not report results from a study or trial.
Fit&Well has published Pilates instructor Nicolle Lopez-Ellis’s recommendations for three core exercises aimed at people over 50: bird dogs, glute bridges and dead bugs. The New Jersey instructor suggests beginning with one to two sets, two to three times a week, and prioritizing slow, controlled movement over speed.
Lopez-Ellis, founder of NuPilates in New Jersey, describes the core as muscles that support the spine and pelvis and help steady the body during movement. She says that strength in this area can be relevant to everyday actions such as standing from a chair, carrying groceries, walking and reaching. Those statements are her explanation of the exercises’ purpose, not findings from a study cited in the report.
The first exercise, the bird dog, starts on hands and knees, with hands beneath the shoulders and knees beneath the hips. The person extends one leg behind and the opposite arm forward, then returns to the starting position and switches sides. Lopez-Ellis’s suggested amount is one to two sets of six to eight repetitions per side. She advises keeping the hips and shoulders level rather than lifting the limbs higher.
For the glute bridge, lie on the back with knees bent and feet flat, then lift the hips while keeping the pelvis controlled and avoiding an arch in the lower back. The suggested amount is one to two sets of eight to 12 repetitions. The third movement, the dead bug, begins on the back with knees above the hips and arms reaching upward. Lower one heel toward the floor while extending the opposite arm overhead, then return and switch sides; Lopez-Ellis recommends one to two sets of six to eight repetitions per side.
Core Work for Everyday Movement
The advice offers readers a short, structured routine rather than a claim that a particular exercise will prevent falls, relieve pain or treat a condition. The instructor connects core control with familiar movements, making the routine potentially relevant to people seeking ways to work on strength as they age. The report does not provide evidence that these three exercises produce particular outcomes for all people over 50.
The instructions emphasize form as well as repetitions. For the bird dog, keeping the hips from rotating is more important than reaching farther; in the bridge, the lower back should not arch; and in the dead bug, the movement should remain small enough for the back and torso to stay comfortable and steady. These cues may help readers understand what the instructor means by controlled practice, but individual ability and comfort vary.
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How the Three-Move Routine Works
The source presents the exercises as accessible starting movements that can be made harder gradually. Lopez-Ellis advises beginners to work through them slowly two to three times weekly. Her guidance is an instructor’s recommendation, not a formal training plan tailored to an individual’s medical history, fitness level or mobility.
The three movements use different positions and demands: bird dogs involve balancing on hands and knees, bridges are performed lying on the back, and dead bugs coordinate opposite arm and leg movements while lying down. Across the routine, the common instruction is to keep the trunk stable while the limbs move. The source does not specify equipment, a progression schedule or a total workout duration.
“Your core includes the muscles that support your spine and pelvis, and help you stay steady as you move.”
— Nicolle Lopez-Ellis, founder of NuPilates and a certified Pilates instructor
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Limits of the Exercise Advice
The Fit&Well report does not cite a clinical study, compare the exercises with other routines or report measured results. It also does not establish that the suggested frequency or repetitions are suitable for every person over 50. Lopez-Ellis’s recommendations are general guidance from a Pilates instructor.
The source does not discuss adaptations for injuries, chronic conditions, pain, balance limitations or people new to exercise. It gives no specific stop-or-modify rules beyond keeping movements comfortable and maintaining form. Readers with health concerns or uncertainty about safe exercise should seek guidance from a qualified health or exercise professional before starting; stop if an exercise causes pain or concerning symptoms.
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Starting With Controlled Repetitions
For readers who choose to try the routine, the instructor’s stated starting point is one to two sets of each movement, two to three times a week, with the repetitions listed for each exercise. Her broader recommendation is to begin with easier movements and increase difficulty gradually. The report does not give a timeline for progression or describe what changes to make next.
Form is the main practical check in the instructions: keep the hips level during bird dogs, avoid arching the lower back during bridges, and keep the back comfortable during dead bugs. Anyone adapting the movements or beginning a new exercise routine can ask a qualified professional for advice suited to their circumstances. No follow-up evaluation or additional guidance from Lopez-Ellis is specified in the source.
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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 exercises to work on core strength.
How often does she suggest doing the routine?
For beginners, Lopez-Ellis suggests doing the routine two to three times a week, with one to two sets of each exercise. The source does not say that this schedule is right for everyone.
How many repetitions are suggested?
The recommendation is six to eight per side for bird dogs and dead bugs, and eight to 12 for glute bridges. She suggests one to two sets.
What form cues does the report give?
Keep the hips and shoulders level in the bird dog, avoid arching the lower back in the bridge, and limit the dead bug’s range so the back stays comfortable and the torso remains still.
Are the exercises proven to prevent falls or treat pain?
The source does not provide evidence that the exercises prevent falls or treat pain. It reports an instructor’s general exercise guidance, not clinical findings or a treatment recommendation.
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