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Pilates instructor Nicolle Lopez-Ellis recommends bird dog, glute bridge and dead bug exercises as beginner-friendly ways for adults over 50 to work on core strength. She suggests starting with one to two sets, moving slowly and practising two to three times a week; the advice is an instructor’s recommendation, not a reported clinical study.
Pilates instructor Nicolle Lopez-Ellis recommends three beginner exercises—bird dog, glute bridge and dead bug—for adults over 50 who want to work on core strength. In a report for Fit&Well, she says to begin with controlled movements and build difficulty gradually, linking core strength to everyday tasks such as getting up from a chair, carrying groceries and reaching without losing balance.
Lopez-Ellis, founder of NuPilates in New Jersey, describes the core as muscles that support the spine and pelvis and help people stay steady while moving. She recommends beginners practise the routine two to three times a week, completing one to two sets of each movement at a measured pace. Her guidance is to progress gradually rather than try to make the exercises harder by moving quickly or lifting limbs higher.
For the bird dog, start on hands and knees, with hands under shoulders and knees under hips. Extend one leg behind and the opposite arm forward, pause while keeping the hips level and back steady, then return with control and switch sides. Lopez-Ellis suggests six to eight repetitions per side for one to two sets. The movement works on balance and coordination alongside core control.
The glute bridge begins lying on the back with knees bent and feet flat, about hip-width apart. Engage the core gently, press through the feet to lift the hips into a diagonal line from shoulders to knees, then lower without arching the lower back. The suggested amount is eight to 12 repetitions for one to two sets. For the dead bug, lie on the back with knees above the hips and arms raised; slowly extend one leg while lowering the opposite arm, keeping the torso still and the back comfortable. Repeat on the other side for six to eight repetitions per side.
Core Strength in Daily Movement
The exercises are presented as a way to practise stability and controlled limb movement, qualities that Lopez-Ellis connects to ordinary activities including standing from a chair, carrying shopping and reaching. That framing makes the advice relevant to readers seeking a manageable starting point for strength work as they age.
The report does not establish that the three movements prevent falls, treat pain or produce a particular health outcome. It offers practical exercise guidance from an instructor, with an emphasis on technique and gradual progression. Readers should treat the benefits described as Lopez-Ellis’s rationale for the routine rather than as results demonstrated by a study cited in the source.
Three Moves, One Starting Routine
The source report presents the routine as an accessible entry point rather than a demanding workout. Its stated starting prescription is one to two sets, with different repetition ranges for each exercise, performed slowly two to three times weekly. Lopez-Ellis’s instruction to keep the back, hips and torso steady runs through all three movements.
Each exercise uses a different position and movement pattern: bird dog is performed on hands and knees, bridge on the back with feet planted, and dead bug on the back while opposite limbs move. Together, the descriptions focus on maintaining a stable trunk while the arms or legs move. The report does not provide a programme length, progression calendar or comparison with other forms of exercise.
“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
Evidence and Individual Suitability
The source material does not cite a clinical trial or provide measurements showing how much strength participants might gain from this routine. It also does not specify how long to follow the exercises before progressing, or offer modifications for people with injuries, pain, balance limitations or other health conditions. Individual suitability and outcomes are not established by the report, so readers should adapt movement to their abilities and seek guidance from a qualified professional if they have relevant health concerns.
How Beginners Can Start
Lopez-Ellis advises beginners to move slowly through the three exercises and start with the listed ranges: one to two sets of six to eight repetitions per side for bird dog, one to two sets of eight to 12 bridges, and one to two sets of six to eight dead bugs per side. Her suggested schedule is two to three sessions each week, with difficulty increased gradually as control allows.
The report names no follow-up study, additional instruction or next publication date. Readers considering the routine can use the exercise descriptions as a starting point, keeping movements within a comfortable range and asking a qualified fitness or health professional for individual guidance where needed.
Key Questions
Which three exercises does the instructor recommend?
Bird dog, glute bridge and dead bug are the three exercises named by Nicolle Lopez-Ellis in the Fit&Well report.
How often does Lopez-Ellis suggest doing the routine?
She suggests beginners practise it two to three times a week, moving slowly and starting with one to two sets of each exercise.
How many repetitions are suggested?
The report lists six to eight per side for bird dog, eight to 12 for glute bridge and six to eight per side for dead bug, with one to two sets for each.
Does the report prove these exercises prevent falls or treat pain?
No. It reports an instructor’s recommendations and explains how she connects core strength with daily movement. The source does not cite evidence that the routine prevents falls or treats a condition.
Source: rss
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