How to do In and Out Abs

Back to Exercises

Difficulty: Hard

Impact Level: Normal

Target Body Parts: abs, lower back, quadriceps


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.

This is the “In” position of the exercise, during which you are contracting your abs and hip flexors to hold at the top. From here, lean back with a straight spine and straighten your legs out in front of you to act as a counter balance to offset the weight of your upper body. Keep your abs contracted to support your lower back and tuck your chin in as you lean back.

Just before your shoulder blades touch the floor, stop leaning back and hold this “Out” position. Then lift your upper body back up away from the floor and draw your knees in towards your chest to return to the “In” position.

Repeat this “In Out” movement with control for the duration of the exercise. If you feel strain in your lower back, stop and try some of the regression exercises.

How to make In and Out Abs easier

Build up to this intense exercise with less intense exercises to strengthen your core and lower back such as: Quadraplex, Swimmer, T Raise, Sit-ups and Elevated Crunches.

How to make In and Out Abs more challenging

Once you feel strong during our In Out Abs exercise, progress to V Sit-ups.

Looking to add this exercise to your workouts?

Customize your workouts simply by adding or removing Sworkit exercises. Sign in or sign up to get started.

Try It Out