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Despite its name, the surrender won't make you want to give up exercise -- this squat variation actually takes it title from the distinctive hands-up position it puts your body into. Jillian Michaels, certified trainer, celebrity fitness coach and author of books such as вЂњMaking the Cut,вЂќ created this workout, which serves as a body-weight exercise to target lower-body trouble spots.
Begin by standing with your back straight, eyes focused ahead of you, arms raised overhead and feet shoulder-width apart. With your arms still raised, enter a kneeling position, placing your right knee on the ground. From this position, drop your left leg so that your left knee is on the ground, too. Re-enter the starting position, keeping your arms straight up in the air throughout so you're not using them to assist the movement. Repeat the motion, starting with your left leg this time.
The surrender exercise mostly focuses on toning and shaping the trouble-spot muscles of the lower body. This movement engages the lower back, the quad muscles of the anterior thigh and the glutes. In addition to working the lower body, the surrender also engages the muscles of the shoulder, which work to stabilize your raised arms.
In Your Regimen
Jillian Michaels and Fitness magazine recommend doing 10 reps of the surrender at a time, alternating legs with each repetition. Include this exercise as part of your lower-body regimen with other exercises that target similar muscle groups. Bootique Fitness of San Diego recommends practicing this exercise in a circuit alongside squats, burpees, step-ups and plank jacks. American College of Sports Medicine certified trainer Sarah Dubois of Bootique advises practicing three to five of these circuits at a time.
Tips and Considerations
Keep your back straight and arms extended throughout the surrender. Focus on smooth, flowing motion, connecting each movement fluidly, and use an exercise mat to keep your knees safe and padded during surrenders. Allow the muscles worked by surrenders between 24 and 48 hours of recovery before working them again, and always prepare for your lower-body workout with about 10 minutes of light, full-body loosening dynamic exercise, such as jogging or jumping rope.