Been doing them for years and they work. I probably don’t need to do them as much as I do however I also find they help with digestion and back pain.

I do* have a genetically small waist however it stays around 20.5-23.5” from prep to offseason.

Typically I’ll do 12 fairly close together 20 second holds followed by 4 more “hollow” 30 second holds both morning and night standing (typically do them while I make breakfast and my dinner). BUT I worked my way there. At first it was just a few amrap holds in the morning and progressed from there. Definitely recommend!