Over 50? A Pilates teacher wants you to try these three exercises to build core strength
No planks in sight
A strong core is essential if you want to continue moving easily as you age.
“Your core includes the muscles that support your spine and pelvis, and help you stay steady as you move,” explains Pilates instructor Nicolle Lopez-Ellis.
“After 50, that strength matters in everyday life: when you’re getting up from a chair, carrying groceries, walking with confidence, or reaching for something without losing your balance.”
Lopez-Ellis is the founder of NuPilates in New Jersey, where she helps people build well-rounded strength.
She says that the best way to build your core is to start with easy movements like the ones below and gradually make them harder.
For beginners, she suggests doing this routine two to three times a week, moving slowly through each exercise.
“You’re building strength for the movements you do every day, and that’s worth far more than racing through a workout.”
1. Bird dog
Benefit: Bird dog challenges balance and coordination as well as core strength. The important part is keeping your hips and shoulders level—lifting your arm or leg higher does not make the exercise better.
Sets: 1-2 Reps: 6-8 each side
How to do it:
- Start on your hands and knees, with your hands beneath your shoulders and your knees beneath your hips.
- Gently engage your core and look down at the floor so your neck stays in line with your spine.
- Extend your right leg behind and your left arm forward at the same time.
- Pause for a moment without twisting your hips or arching your back.
- Return to the start with control, then switch sides.
2. Glute bridge
Benefit: A bridge strengthens the hips while calling on the core to keep the pelvis stable.
Sets: 1-2 Reps: 8-12
How to do it:
- Lie on your back with your knees bent and feet flat on the floor, about hip-width apart.
- Exhale and gently engage your core.
- Press through your feet and lift your hips until your shoulders, hips, and knees form a diagonal line.
- Pause briefly without arching your lower back, then lower.
3. Dead bug
Benefit: The dead bug teaches you to move your limbs without letting your lower back arch or your torso shift. It looks simple, but doing it slowly takes real control.
Sets: 1-2 Reps: 6-8 per side
How to do it:
- Lie on your back with your knees bent above your hips, shins parallel to the floor, and both arms reaching toward the ceiling.
- Take a breath in. As you exhale, gently engage your core.
- Slowly extend your right leg and lower your right heel toward the floor, while reaching your left arm behind your head. Keep the movement small enough that your back stays comfortable and your torso stays still.
- Bring your arm and leg back to the starting position, then repeat on the other side.
Nicolle Lopez-Ellis is the Founder of NuPilates, a boutique Pilates studio in New Jersey. A certified Pilates instructor, Nicolle created NuPilates to foster a welcoming community where people of all fitness levels can grow stronger physically and mentally.
