Dumbbell Seated In-And-Out
Ignite your core with the Dumbbell Seated In-And-Out. This weighted variation of a classic crunch targets lower abs and stability for a powerful, defined midsection. Perfect for a home or gym burn.
The Dumbbell Seated In-And-Out mainly works the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Dumbbell Seated In-And-Out Muscles Worked
Primary
Abdominals (rectus abdominis)
Secondary
Hip Flexor (iliopsoas)
How to do the Dumbbell Seated In-And-Out
Setup
Sit on a yoga mat with your legs extended in front of you.
Lean your torso back slightly, keeping your chest open and spine neutral.
Hold a single dumbbell firmly with both hands in front of your chest.
Place your hands on the floor behind your hips for balance, or keep them extended if you prefer a greater stability challenge.
Movement
Exhale as you simultaneously pull your knees towards your chest while leaning your torso slightly forward to meet them.
Inhale as you extend your legs back out to the starting position, maintaining tension in the abdominal muscles throughout the movement.
Keep your feet off the floor throughout the entire exercise.
Proper Form
Maintain a steady, controlled rhythm. Avoid swinging your body to create momentum.
Focus on engaging your lower abdominal muscles to drive the movement of your legs.
Keep the abdominal region tight and braced throughout the entire set.
Dumbbell Seated In-And-Out FAQs
What muscles does the Dumbbell Seated In-And-Out work?
The Dumbbell Seated In-And-Out mainly works the core. The main muscles are the rectus abdominis.
What equipment do you need for the Dumbbell Seated In-And-Out?
None. The Dumbbell Seated In-And-Out is a bodyweight exercise, so you can do it anywhere.
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