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[quote=Anonymous][quote=Anonymous][quote=Anonymous]What is your goal? If it’s back stability and overall back and trunk health, bird dogs, side planks, regular planks and others are great. If you aren’t getting what you need out of those your form is off or you have a core engagement issue.

For a forearm plank how long are we talking? And how many? Descending pyramid?

I use these types of static exercises for core and they are much more effective for most of our functional and athletic lives. Sit-ups aren’t a great exercise for a whole variety of reasons. [/quote]

Forearm plank I do 60 secs max, 3 per day, but tbh I only do it 1-2 days.[/quote]

Then I think you have your answer then. That's six minutes a week. Done correctly, you should be doing a 60 second (or shorter) plank with a short rest, then another one, and so on. Do 10 of those at the length of time you can handle. Then do 8 that are shorter, etc.. Check your form in a mirror for the first couple of times.
 
Bird dog is another one that is done incorrectly all the time because the value is in holding yourself rigid, sweeping back, and then extending again.

Side plank is also a good one. Need to progress that? Work on doing a side plank, rolling over to a forearm plank, then roll over to the other side for another side plank. All while keeping yourself rigid.

Lots of videos on YouTube about this stuff. All of it can be challenging and you can progress them. People like "McGill big three" for low back pain and seem to be successful using that all that time. I don't find the curl-ups to be very useful.

Hopefully that is of some value to you. [/quote]

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