TL;DR
Get workout gear delivered free — and shop member deals
- Fast, free delivery on millions of items
- Access to Prime Big Deal Days deals on October 6–7
- Prime Video, Amazon Music and more included
Pilates instructor Nicolle Lopez-Ellis recommends bird dogs, glute bridges and dead bugs as a beginner-friendly routine for people over 50 who want to build core strength. She suggests starting with one or two sets two to three times a week and prioritizing slow, controlled form; the source does not report research testing the routine or measured outcomes.
Fit&Well has published a three-exercise Pilates routine for people over 50, with instructor Nicolle Lopez-Ellis recommending bird dogs, glute bridges and dead bugs as accessible ways to work the core. Lopez-Ellis, founder of NuPilates in New Jersey, advises beginners to do one to two sets, two to three times a week, moving slowly and increasing difficulty gradually rather than prioritizing speed.
The routine combines balance and coordination work with exercises performed on the floor. For the bird dog, start on hands and knees, with hands below the shoulders and knees below the hips. Extend one leg behind and the opposite arm forward, pause without twisting the hips or arching the back, then return with control and switch sides. The suggested amount is six to eight repetitions per side, for one or two sets. Lopez-Ellis says the goal is to keep the hips and shoulders level, not to lift the limbs as high as possible.
The glute bridge begins lying on the back with knees bent and feet flat, about hip-width apart. After gently engaging the core, press through the feet and lift the hips until the shoulders, hips and knees form a diagonal line. Pause briefly, avoiding an arch in the lower back, then lower. Fit&Well lists eight to 12 repetitions for one or two sets. The article describes the movement as strengthening the hips while asking the core to help steady the pelvis.
For the dead bug, lie on the back with knees above the hips, shins parallel to the floor and arms reaching upward. Slowly extend one leg while reaching the opposite arm behind the head, then return and alternate sides. The source recommends six to eight repetitions per side, for one or two sets. It advises keeping the movement small enough to avoid discomfort in the back and to prevent the torso from shifting. Across all three exercises, the guidance is to use control and maintain stable positioning.
Core Training for Everyday Movement
Lopez-Ellis connects core strength with tasks such as standing up from a chair, carrying groceries, walking and reaching. That framing makes the routine relevant to readers looking for exercises with practical movement goals, rather than a fast-paced workout. The three movements also call for different kinds of control: coordinating the limbs while balancing, keeping the pelvis steady during a bridge, and moving the arms and legs without allowing the torso to shift.
The advice is presented as an instructor’s exercise guidance, not as evidence that this particular routine prevents falls, treats pain or produces a specific health outcome. Fit&Well’s source material does not cite a clinical study or report measured results for people following the sequence. Its practical emphasis is on starting at a manageable level and using technique, not speed or large movements, as the basis for progression.
Pilates beginner exercise mat for over 50
As an affiliate, we earn on qualifying purchases.
As an affiliate, we earn on qualifying purchases.
A Gradual Pilates Starting Point
Lopez-Ellis is identified by Fit&Well as a certified Pilates instructor and founder of NuPilates, a boutique studio in New Jersey. The article says she works with people seeking well-rounded strength and presents the exercises as options for beginners. It does not describe them as a complete fitness plan or say that every person over 50 should follow the same routine.
The sequence moves from a hands-and-knees position to a bridge and then a supine limb-coordination exercise. For each, the source gives a specific repetition range and emphasizes controlled movement. Lopez-Ellis recommends starting with two or three sessions a week and making exercises harder over time. The report does not specify a progression schedule, such as when to add repetitions or resistance, so the instruction to progress gradually remains broad.
“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
core strength training equipment for seniors
As an affiliate, we earn on qualifying purchases.
As an affiliate, we earn on qualifying purchases.
Limits of the Exercise Guidance
The report does not provide trial data, outcome measurements or comparisons showing how much strength a person might gain from this routine, or how quickly. It also does not give a publication date in the supplied material, name a medical or research organization that evaluated the sequence, or establish that the exercises suit every reader over 50.
Individual ability, balance, mobility and existing injuries can affect whether a floor-based exercise is comfortable or appropriate. The article’s directions include reminders to keep movements small enough for a comfortable back position and to avoid arching, but it does not set out individualized modifications or a medical screening process. Readers with health conditions, persistent pain or concerns about exercise can seek guidance from a qualified health professional before starting or changing a routine.
floor exercise resistance bands for seniors
As an affiliate, we earn on qualifying purchases.
As an affiliate, we earn on qualifying purchases.
How Beginners Can Start
The next step in the routine described by Lopez-Ellis is to begin with one or two sets of each movement, using the stated repetition ranges and moving slowly. The source recommends doing the sequence two to three times weekly and adding difficulty gradually, while keeping the hips, pelvis and torso controlled. It does not provide a specific calendar for increasing repetitions or intensity.
Fit&Well’s report offers exercise instructions rather than announcing a formal program or follow-up study. Any further evidence about the routine’s effects, and any additional advice from Lopez-Ellis on adapting the movements for different abilities, is not included in the supplied source.
stability ball for core exercises over 50
As an affiliate, we earn on qualifying purchases.
As an affiliate, we earn on qualifying purchases.
Key Questions
Which three exercises does the instructor recommend?
Lopez-Ellis recommends bird dogs, glute bridges and dead bugs as beginner-friendly ways to work on core strength and control.
How often does the suggested routine take place?
She suggests beginners do the routine two to three times a week, starting with one or two sets per exercise. The report does not prescribe a rest schedule or progression timetable.
How many repetitions are suggested?
The source lists six to eight per side for bird dogs and dead bugs, and eight to 12 for glute bridges. It recommends one or two sets of each exercise.
What should people focus on while doing the movements?
The guidance emphasizes slow, controlled movement. Keep the hips level during bird dogs, avoid arching the lower back in bridges, and limit dead-bug movements so the back remains comfortable and the torso stays still.
Does the report show that this routine produces specific health results?
No. The article reports an instructor’s recommendations but does not cite a study or provide measured outcomes for this exact routine. It also does not say the exercises are suitable for everyone; people with health concerns or ongoing pain can consult a qualified health professional for individual advice.
Source: rss
Fall Picks
fall essentials
As an affiliate, we earn on qualifying purchases.
