Movement overview

The 'In And Out' exercise is a core-focused movement that targets the abdominal muscles, particularly the rectus abdominis and obliques. It involves a seated position where the legs are extended and then brought in towards the chest, engaging the core throughout the motion.

Step-by-step cues

1. Sit on the floor with your legs extended in front of you and your hands placed slightly behind your hips for support.
2. Lean back slightly, keeping your back straight and your core engaged.
3. Lift your feet off the ground, balancing on your sit bones.
4. Simultaneously bring your knees towards your chest while keeping your core tight.
5. Extend your legs back out to the starting position without letting them touch the ground.
6. Repeat the movement for the desired number of repetitions, maintaining control and balance throughout.

Technical tips

• Keep your core engaged at all times to protect your lower back and maximize abdominal activation.
• Focus on controlled movements rather than speed to ensure proper form and effectiveness.
• If you find it difficult to balance, try placing your hands further back or slightly bending your elbows for additional support.
• To increase difficulty, perform the exercise without using your hands for support or add ankle weights for added resistance.
• Maintain a steady breathing pattern; exhale as you bring your knees in and inhale as you extend them out.