15-Minute Pilates Plank Series: Core Strength & Shoulder Stability Workout
By Olivia Griffiths
Pilates Instructor & Nutrition Coach
This 15 minute plank series is designed as a home workout you can follow at your own pace. It focuses on building core strength, shoulder stability and full body control using a range of plank variations. The exercises mainly stay in a high plank position while adding different movements to challenge the abdominals, arms and legs.
Each movement should be performed slowly and with control so you can maintain strong alignment and keep the core engaged throughout. An exercise ball is used in the final exercise for an extra challenge, but it is completely optional.
Instructions
Step 1
The workout begins in a high plank with leg lifts into knee drives. From your plank position, lift one leg slightly off the floor and then draw the knee towards your chest before extending it back again. Alternate sides as you continue. This movement helps activate the glutes while the abdominals work to stabilise the torso and prevent the hips from rocking side to side. Starting here helps switch the core on and prepares the body for the rest of the workout.
Step 2
Next, move into a side plank with arm sweeps. From a side plank position, reach the top arm up towards the ceiling and then slowly sweep it underneath your body before opening the chest back up again. This rotation challenges the obliques while also strengthening the shoulders and improving control through the upper body.
Step 3
The workout then returns to a high plank for shoulder taps. From your plank position, gently tap one hand to the opposite shoulder and then return it to the floor before switching sides. Try to keep the hips as steady as possible. This exercise works the core, shoulders and arms while challenging balance and stability.
Step 4
After that, continue with plank step outs with knee hovers. Step the feet slightly wider apart while maintaining your plank position, then hover the knees just above the floor before returning to the plank. This variation increases the challenge for the core and legs while strengthening the shoulders as they support your body weight.
Step 5
Next, progress into plank step out press ups. From a plank, step the feet wider and perform a slow, controlled press up before returning to the plank position. This movement targets the chest, shoulders and arms while the core works to keep the body aligned.
Step 6
The following exercise is knee tap press ups. From a plank, lightly tap the knees to the floor, press back up into your plank position and then perform a press up. This variation helps build upper body strength while still challenging the core to remain engaged.
Step 7
To finish the workout, add an optional exercise ball for high plank knee drives. Place your feet on the ball and come into a strong plank with your hands on the floor. From here, draw the knees towards the chest and then extend the legs back out again. The unstable surface increases the challenge for the core and helps build deeper abdominal strength while also engaging the shoulders and hip flexors.
Workout Notes
This plank series is designed to be a short but effective home workout. By progressing through different plank variations, it strengthens the core, shoulders and upper body while improving stability, control and endurance.