Plank Surrender
10 reps
Move from forearms to hands and back down, staying rigid the whole time.
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ABS
Plank Surrender
Plank Surrenders transition between a forearm plank and a high plank one arm at a time, adding movement and instability to a static hold. Alongside the core, this taxes the shoulders and triceps as you press up and down. It's a strong intermediate builder of stability and endurance.
How to do it
- 1
Set up in a forearm plank with elbows under your shoulders and a straight line from heels to shoulders, feet hip-width apart.
- 2
Plant one palm on the floor under that shoulder and press up.
- 3
Bring the other palm down and straighten both arms into a high plank.
- 4
Lower one elbow back to the floor, then the other, returning to the forearm plank.
- 5
Keep your body rigid throughout and avoid twisting your hips.
- 6
Repeat, alternating which arm leads each round.