This move is tough, but let me tell you, it is so worth the sweat and struggle. A set of surrenders strengthens your legs [1], tones your butt, and works your core. It also keeps your heart rate up as you go from kneeling to standing over and over again. You guys! Changing levels takes a lot of effort.
Before attempting this move, find some padding for your knees. I like to fold my yoga mat in half to double the cushion.
- Stand with your hands behind your head with your elbows wide, and bring your right knee gently to the ground.
- Bring your left knee down so you are kneeling. Keep your chest up and squeeze your glutes to keep yourself stable.
- Lift your right foot up and place it in front of you. Bring the left foot forward to stand up, pressing through your right heel.
- This completes one rep. Start the next by bringing your left knee to the floor.
- Do two to three sets of 12 reps each.
