In and Out Exercise: Best Exercise For Your Abs.

Muscle Worked:Upper abs and lower abs.
Level:Intermediate to Advance.
Main Goal:Develop attractive abs.
in and out exercise

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 isolate the deep of the abs.

In and out exercise requires full body stability and coordination, which is really tough for a 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 not touch your shoulder blades on the floor, with the same momentum you also want to extend your legs, 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 upper body and lower body are lengthening as extended.

The two reciprocal movements create involvement of 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 muscle 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 is 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 to 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 muscle.