what are plank surrenders
Surrenders are an underutilized little bit of magic for your behind. Done properly, your glutes are forced into action to push your entire body weight up, plus whatever dumbbells you are holding. Try for 12 each side, but be carefulâthis one sneaks up on you! You will definitely feel this the next day.
A plank (pictured) is one of the toughest things you can do to your body in terms of exercise and requires you to raise yourself on your tiptoes and elbows, keeping your forearms on the ground and your back flat.