How To Do Seated In And Outs Properly

Seated in and outs is an advanced core exercise, which like most abs workout, require nothing but your body weight. Your body weight provides great resistance whenever you lift your head, shoulders, or legs thus, you are able to train your abs at any time.

Of course, dumbbells, medicine balls, kettlebells, and cable machines are a great addition to abs training but, sometimes, all you need is your body weight. This is especially when you are training at home and not at the gym.

Interestingly, many people gravitate towards regular sit-ups, planks, and crunches for their abs exercises. This is despite the existence of dozens of other bodyweight abs workouts like the seated in and outs.

The risk of this is that not only can they become boring but also lose their potency if done too often.

HOW TO DO SEATED IN AND OUTS

Here are the steps for doing the exercise:

  • Start by sitting in a V-like position, such that your legs are bent and feet flat. Ensure your back is almost vertical.
  • You can place your hands on the floor by your sides for balance. You can also lift them off the floor.
  • Tighten your core and pick your feet up off the floor.
  • Now, bring your knees in towards your chest. This is the “in” position.
  • Lean back and then, extend your legs out in front of you. This will counter and offset the upper body weight.
  • Stop leaning before your shoulder blades touch the ground and hold this “out” position. Ensure your abs are contracted for lower back support and that your chin is tucked in while you lean back.
  • Bend your legs and draw your knees in towards the chest. Lean forward at the same time.
  • Your feet should not touch the ground at any point.
  • Repeat this in and out movement for the desired number of sets and reps.

SEATED IN AND OUTS MUSCLES WORKED

RECTUS ABDOMINIS

This large and flat muscle runs vertically up the front of your abdomen. It’s the primary mover during the movement.

It is responsible for the flexion of your spine.

TRANSVERSE ABDOMINIS

This muscle assists in the stabilization of the spine as it contracts inward to generate intra-abdominal pressure.

OBLIQUES

These muscles are the waist muscles. They are responsible for spine rotation and lateral flexion.

They work as stabilizers and prevent unwanted movement during the movement.

ILIACUS AND PSOAS MAJOR

These muscles are also known as the iliopsoas and are responsible for flexing of the hips. They are quite active during the movement even though they are not abdominal muscles.

RECTUS FEMORIS

This forms part of your quadriceps muscles. While working alongside the iliopsoas, it is responsible for flexing of the hips during the movement.

SEATED IN AND OUTS BENEFITS

WORKS YOUR ABS AND HIP FLEXORS

Seated in and outs work both your abs and hip flexors. Thus, it is more functional as your abs often work naturally with your hip flexors in activities like kicking, punching, or throwing.

Besides, most abs exercises, like crunches, only work the rectus abdominis.

SIX-PACK LOOK

As discussed, the movement is an ab work out as it mainly targets the rectus abdominus. Working this muscle will give you the distinctive six-pack look.

This is because that muscle is divided into segments by the linea alba and when you are lean, you get that appearance. This is the main reason why most people do this exercise

ANYWHERE, ANYTIME

You can do this exercise almost everywhere as it does not require any equipment. All you need is your body weight.

SIMPLE TO PERFORM

The movement is not complicated at all making it quite simple to master. You can also add them in abs circuits and high-intensity interval training when you need a simple exercise.

SEATED IN AND OUTS VARIATIONS

BENCH IN AND OUT

The bench in and out is a variation where you do the in and outs on a bench, which may be more comfortable than the floor. Moreover, it allows for a larger range of motion and also alteration of your body angle.

TWISTING IN AND OUT

The twisting in and out primarily works your obliques. This is unlike the regular in and outs which utilize the obliques as stabilizers to prevent unwanted movements.

Therefore, this is a more complete midsection workout.

BICYCLE CRUNCH

The bicycle crunch is quite similar to in and outs only that, you’ll be extending one leg at a time. Also, you’ll need to twist in order to increase oblique involvement.

CAPTAIN’S CHAIR BENT KNEE RAISE

The captain’s chair bent knee raise also works both your abs and hips flexors at the same time. It’s also a good variation as its vertical positioning affects the target muscles quite differently.

 V-SIT

Being a more advanced version of in and outs, the V-sits are a lot more challenging. They involve a larger range of motion and longer levers.

SEATED IN AND OUTS MISTAKES TO AVOID

Do not perform the exercise with a slouched posture as you may risk lower back pain or shoulder injury. Ensure you keep your back straight and aim to always maintain the correct posture.

Ensure you keep your core braced throughout the exercise for optimal results. Also, do not attempt the movement if you have a weak core as this may put a lot of strain on your lower back.

Do not rush the movement for maximum results. Once you extend your legs out in front of you, hold for a few seconds with your abs contracted.

Do not continue with the movement if you feel any lower back strain during the performance. Stop immediately and attempt regression exercises instead.

CONCLUSION

The seated in and outs are a simple but efficient abs workout. They help you build a firm, toned midsection.

They are also quite convenient as you can do them almost anywhere and anytime. Moreover, they are easy to learn and fit for any fitness level.

Alternate the exercise with the other variations discussed in this article, to sculpt perfect abs.