A trainer shows how to do a plank with a tucked pelvis and hollowed torso, then progresses to a harder "star position" with arms and legs spread wide. Proper alignment and muscle tension matter more than duration.
Let's put our hands nice and wide. Let's get our feet nice and wide. Now we want to assume what we call gymnast position. So the gymnast position is she's going to tuck her pelvis under. Flex your bum cheeks as hard as you can. Flex your quads as hard as you can. Lock everything out and bring— draw your belly button in towards your spine, then hollow out from here. So what we're doing in this position is we're stacking the rib cage and stacking the pelvis up. The belly, if you will, is hollowing out. Which is really then engaging the core. We're going to make it even harder. I know you've been working out for a while, so we're going to make this harder. You're up to it. Is we're going to do more of a star position plank. So I want you to get really wide with your arms and really wide with the legs. So really go nice and wide, and this will be again harder still. We want to make sure that pelvis stays up. So in your training, the pelvis must stay here for it to be an effective plank.
