Over 50? A Pilates instructor recommends three core moves to help you get stronger

No planks required

Keeping your core strong is important if you want to stay mobile and move with ease as you get older.

“Your core includes the muscles that support your spine and pelvis, and help you stay steady as you move,” says Pilates teacher 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, founder of NuPilates in New Jersey, focuses on helping people develop balanced strength.

She recommends beginning with simple exercises and making them more challenging over time.

For beginners, she suggests performing the routine two to three times a week and taking each move slowly.

“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: The bird dog works the core while also testing balance and coordination. The key is to keep the hips and shoulders level; lifting an arm or leg higher does not improve the movement.

Sets: 1-2 Reps: 6-8 each side

• Begin on your hands and knees, with your hands under your shoulders and your knees under your hips.
• Lightly brace your core and look toward the floor so your neck stays aligned with your spine.
• Reach your right leg back and your left arm forward at the same time.
• Hold briefly without twisting your hips or arching your back.
• Return with control, then repeat on the opposite side.

2. Glute bridge

Benefit: The glute bridge strengthens the hips while requiring the core to keep the pelvis steady.

Sets: 1-2 Reps: 8-12

How to do it:

• Lie on your back with your knees bent and feet flat on the floor, roughly hip-width apart.
• Exhale and gently engage your core.
• Press through your feet and lift your hips until your shoulders, hips and knees create a diagonal line.
• Pause briefly without letting your lower back arch, then lower down.

3. Dead bug

Benefit: The dead bug helps you move your arms and legs without allowing your lower back to arch or your torso to shift. It may look easy, but moving slowly requires 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, your shins parallel to the floor, and both arms reaching toward the ceiling.
• Inhale, then exhale as you gently brace 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 remains still.
• Return 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. As a certified Pilates instructor, she created NuPilates to build a welcoming community where people of all fitness levels can grow stronger physically and mentally.