|Muscle Worked:||Upper abs and lower abs.|
|Level:||Intermediate to Advance.|
|Main Goal:||Develop attractive abs.|
What is an In and Out Exercise?
In and out is a calisthenics and pilates exercise that primarily targets your ab muscle and outer thighs and to a lesser degree also targets the calves, glutes, groin, hamstrings, and quads.
In and out is the advanced bodyweight workout for rectus abdominal muscles, which isolates the deep of the abs.
In and out exercise requires full body stability and coordination, which is really tough for beginners. It makes a good posture and mobility.
To do this exercise you must have strong core muscles because both movements in and out can perform well if you have a strong core.
How do you do in and out correctly?
Step 1: Start within a v-sitting position on the floor with your legs bent in front of you.
Step 2: Keep your back straight, lift your hands slightly off the floor, raise your feet, and draw towards your chest. This movement is “in”.
Step 3: Then, lean back with a straight spine and do not touch your shoulder blades on the floor, with the same momentum you also want to extend your legs, and straighten.
Step 4: When your upper back starts touching the floor, stop that leaning back and hold this “out” position.
Step 5: Then lift your body up away from the floor and draw your knees towards your chest to return to the “In” Position. That’s it.
Step 6: Now, repeat this “In-Out” movement in a controlled way and do it until failure with 3-5 sets.
Engage your core while doing the exercise. When you tuck your body “in” engage your abs and glutes, and when you are off the floor throughout the position engage your core for back spine supports.
What is In and Out Good for?
In and Out exercise involves two movements: first inward – the upper body and lower body come together into flexion and the second one is outward – here both the upper body and lower body are lengthening as extended.
The two reciprocal movements create involvement of the upper ab and lower ab muscle, you can feel the pressure that burns through the abdominal area i.e., it is a great exercise to isolate your ab muscle that defines the shape of your six-pack.
When movement occurs the hip flexor, thighs, and quads muscles also involve. So, at the end of the part, it is the best exercise that targets your complete core muscle.
What muscles are worked in In and Outs?
There is no doubt that the in and out exercise mostly worked on your abdominal area. But the movement involves also other muscles that as your hip flexor, lower back, and quads. Let’s go too deep into what types of muscles in and out exercise involve-
- Rectus Abdominal: Your Rectus Abdominis muscle is located at the front of your abdomen and makes up the top layer of your abdominal muscles – more commonly known as your “six-pack.” The in and out exercise is the prime muscle that target is rectus abdominal, both shortening and lengthening of movement directly put effort into your six-pack.
- Transverse Abdominal: The transversus abdominis muscle is the deepest abdominal muscle. It extends between the ribs and pelvis, wrapping around the trunk. The fibers of this muscle run horizontally, similar to a back support belt. This muscle is important for stabilizing the spine and pelvis and helping to control the movement of the trunk. In and out exercise also target your transverse abdominal muscle, which promotes stabilization of your daily routine and another workout.
- Hip flexors: When you move your lower body flexion and extension, it activates your hip flexor muscle. It helps to promote hip flexors’ mobility and flexibility.
How do you do in and out for beginners?
If you are a beginner to in and out exercise, you can make this exercise simple.
Method 1: When you are in a v sit-up position, place your hands on the floor and do in and out exercises.
Method 2: If you not can perform method 1, do simple reverse crunches but move your upper body off the floor.
You have to first build strong core muscles that make it easier to do in and out exercises.
Some other variations of core exercises that kill your core muscles and are best for the abs-developing workout that is written below, helps you a lot to develop your obliques and abdominis.
1. Bicycle Crunch
Lie back on the mat by facing toward the ceiling, place your hands on the back of your head and bend both knees. Bring both knees towards your chest and parallel to the ground. Keep your elbows wider and curl your head up, engage your core and bring your left elbow towards the right knee by extending the left leg and right arm back. Then bring your right elbow towards the left knee by extending the right leg and left arm back, in the same momentum. Do until your 24 reps are completed with 3 sets.
2. Reverse Medicine Ball Crunch
Place a medicine ball between your knees and squeeze it. The weight enhances the muscle-building benefits of the reverse crunch and will also help ensure you are performing in a controlled motion.
3. Stability Ball Crunch
Lie down on a stability ball under your upper back and feet planted on the floor. Put your hands back to your head and crunch your trunk upward as you would during a traditional crunch. Hold a beat at the top of the movement and come back to the starting position.
4. Reverse Crunch
How to do:- Lie face-up on a mat with knees bent at 90 degrees and your feet flat on the floor. Keep your arms near the sides of your body. Exhale and brace your core. Lift your feet off the ground and raise your feet until your shins are parallel to the ground. Tuck your knees toward your face as far as you can comfortably go with lifting your lower back. Make sure your upper mid back stays on your mat. Hold for a moment and slowly lower your feet back toward the floor until they reach the ground. Repeat. Do 3 sets of 12 reps.
5. Scissor Kicks
How to do: Lie flat on your back on the floor or mat. Engage your core, ensuring your lower back is pressed into the floor. Lift your leg off the ground until they reach an angle of 35-45 degrees. Now bring one leg up to the other by crossing to that leg. Alternate the movement back and forth.
6. Russian Twist
How to do: Sit up tall on the floor with bend your knees and feet off the ground. Hold a medicine ball or plate and squeeze it with your hands at chest height. Lean backward with a long, tall spine, holding your torso at a 45-degree angle and keeping your arms a few inches away from your chest. For here, turn your torso to the right, and pause.
In this advanced core exercise, start off seating upright on the floor with your legs bent in front of you. Then, keeping a straight back, lift your hands off the floor, and pick your feet up as your draw your knees into your chest.