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In-And-Out Version I

Updated

Sculpt your core with In-And-Out Version I. This seated exercise targets your lower abs through controlled, rhythmic extensions, building stability and strength with every rep.

The In-And-Out Version I mainly works the core. No equipment needed: it uses just your bodyweight.

chloeting

@chloeting

Optional Equipment

Yoga Mat

In-And-Out Version I Muscles Worked

Primary

Abdominals (rectus abdominis)

Secondary

Deep Core (transverse abdominis); Hip Flexor (iliopsoas)

How to do the In-And-Out Version I

Setup

Sit on a yoga mat with your legs extended in front of you.
Place your palms on the floor behind or beside your hips for stability, keeping your torso slightly reclined.

Movement

Starting Position: Begin with your torso tilted back and legs extended just above the floor, engaging your core muscles.
In Motion: Exhale while pulling your knees toward your chest, simultaneously curling your upper body closer to your knees.
Out Motion: Inhale while extending your legs straight out, returning to the starting position without letting your feet touch the ground.
Maintain Control: Keep your back straight throughout the movement to avoid strain. Focus on controlled, steady repetitions rather than speed.

In-And-Out Version I FAQs

What muscles does the In-And-Out Version I work?

The In-And-Out Version I mainly works the core. The main muscles are the rectus abdominis.

What equipment do you need for the In-And-Out Version I?

None. The In-And-Out Version I is a bodyweight exercise, so you can do it anywhere.

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