In & Outs

Muscles worked: Abs & Core, Legs & Glutes, Glutes & Hips · Also: Calves, Shoulders

In & Outs are a seated core exercise: sitting with knees bent and hands behind you for support, you extend your legs out straight, then draw your knees back in toward your chest.

Lean back slightly with a straight back and keep the movement smooth — out on a breath out, in on a breath in. If your lower back rounds or the move feels jerky, shorten the extension until you can control both directions.

How to do it

1. Sit with your knees bent and your hands behind you for support, leaning back slightly with a straight back.
2. Extend your legs out straight with control.
3. Draw your knees back in toward your chest, keeping the movement smooth.
4. Move out on a breath out and in on a breath in.
5. If your lower back rounds or the move feels jerky, shorten the extension until you can control both directions.

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Programs that include it

All exercises

General fitness information only, not medical advice. Stop if an exercise causes pain, and talk to a doctor before starting a new workout routine if you have a health condition.