In both Yoga and Pilates practice, plank and sideways plank are one of my favourites.
Plank is one of these poses that can be adapted to suit almost anyone. There are also so many variations of it, that you won’t get bored.
Plank tones all the core muscles, including the abdomen, chest, and low back. It strengthens the arms, wrists, and shoulders, and is often used to prepare the body for more challenging arm balances.
Plank also strengthens the muscles surrounding the spine, which improves posture. downward dog to plank as shown below can help improve shoulder stability and also get the blood flowing.
This is great to warm up the body and fire up the core at the start of a Pilates routine. Try 5-10 to start with