The Sportlyzer Blog

We write about sports coaching, club management, training, and our software updates.

Plank – The Godfather of Core Training Exercises

November 3, 2011 - Posted by

Why is PLANK the most used core training exercise in the world? The answer is obvious – it’s simple, powerful and doesn’t need extra gear. Learn here how to do it right!

Lie with your face down with your forearms on the floor pointing straight forward, palms on the ground, your feet together and your spine in a neutral position. Your feet should be touching or no more than an inch apart. Lift your body up on your forearms and toes, keeping it as straight as possible. Your head is relaxed and you should be looking at the floor. Keep your torso straight and rigid and your body in a straight line from head to heels. Don’t let your hips/knees drop, your butt raise, and don’t shift weight to one forearm. Hold for 30 sec to 3 min.

(Sportlyzer’s training planning engine coaches you to better race results or just helps you get started with your trainings. Core training plays an important role in Sportlyzer’s philosophy, because a well stabilized, solid body improves your economy, speed and power, and helps avoid injuries.  Get your free coaching now!

Tõnis Saag

Tõnis is the founder of He was an active sports karate athlete, representing the Estonian National Team 53 times over a 10-year period and winning numerous international tournaments and Estonian Championships. Tõnis was a certified youth coach for 13 years, working constantly with 100+ athletes. Half of that time he was also responsible for their club's development and daily administration. He was also a co-author of the first Estonian textbook for karate coaches and a board member of the Estonian Karate Federation for 2 years. Before starting with Sportlyzer, Tõnis founded and managed functional testing and sports medicine lab

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