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Leg In and Outs Workout & Abs Exercise

The leg in and out workout is an abdominal exercise, a variation of a traditional ab exercise called the V-uP; this exercise primarily works your rectus abdominus.

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What Muscles Does the Leg In and Outs Exercise Workout Work?
How to do an in and outs exercise?
Workout FAQS
Dumbbell Seated In and Outs

What Muscles Does the Leg In and Outs Exercise Workout Work?

The leg in and outs ab workout exercise predominantly targets the rectus abdominis muscles, the dominant muscles of your core; these are the six-pack muscles we see in very lean individuals. 

Other secondary muscles also targeted by this workout include transversus abdominis, obliques, iliopsoas, and rectus femoris, as illustrated by the image.

How to do an in and outs exercise?

With the leg in and outs exercise workout, you can do this supported or unsupported with your hands.

To perform in and outs, follow these steps:

The first thing you will do is sit flat on your butt. Then you’ll lean back and lift your feet off the ground.

For beginners, put your hands by your side. First, you will bring your knees into your chest, then extend your legs straight out. When you go out, you’re going to lean back.

Now for intermediate and advanced, your hands should be off the ground, out by your side, and your feet up. You will then bring your knees into your chest and extend your legs straight out. When you go out, you’re going to lean back.

As you do this, your upper body will move. For example, you’ll sit up a bit as your knees come in; and as your legs go out, you will lean back a bit. That’s how you do the leg in and outs workout.

In summary:

  • Sit on your butt with your legs lifted up & your hands behind you on the ground (for beginners)
  • Lean back and lift your feet off the ground.
  • Bring your knees into your chest, and fully extend your legs straight out.
  • Do this slowly to feel the squeeze.
  • Bend your legs and lower your elbows if you feel a lot of pressure in your back
  • Breathe out when bending your knees and breath in when extending them.

Workout FAQS

What is the leg in and outs workout exercise?

It’s an abdominal exercise targeting the ab muscles

What muscles does the in and outs workout target?

The leg in and outs muscles predominantly target the rectus abdominis muscles, also called the six-pack muscles.

How to do a leg in and outs exercise?

Sit flat on your butt, lean back, and lift your feet off the ground. Your hands can be on the ground or off the ground for an advanced workout.

Dumbbell Seated In and Outs

Dumbbell in and outs is a more advanced in and outs exercise involving putting a dumbbell between your feet. This exercise works your rectus, abdominal, and quadriceps.

How to do a Dumbbell in and outs workout:

  • Sit with your legs straight and your arms at your sides, supporting on the ground.
  • Put a Dumbel between your feet.
  • Lean your upper body back.
  • Lift your legs and upper body to bring your knees and chest close to each other.
  • Fully extend your legs and lower your upper body without touching the ground.
  • Keep your back straight. Please do it slowly to feel the squeeze in your abs.
  • Exhale as you crutch and inhale as you stretch out.

George N.
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