APT Protocol: 13. Side Plank Bends w Side Plank

4 x 10 x 30 seconds each side
This workout consists of a superset, where you perform one exercise right after another without taking a break. Begin by doing 10 side plank bends, followed by holding a side plank for 30 seconds. To start, lie on your side with your elbow directly under your shoulder. Lift your body up, then lower your hip close to the ground, ensuring it stays about 2 inches away before pushing back up. Once you complete ten bends, transition to holding the top position, engaging the obliques closest to the floor for an effective workout.
NOTE: This exercise is highly effective for targeting the obliques, helping to strengthen and tone the sides of your core. If you find this superset too challenging initially, you can focus on performing the side plank on its own without incorporating the bends. Keep practicing until you build up the strength and endurance to complete the entire super set successfully.