Step by Step Guide

  1. Starting Position:
    • Sit on the floor with your knees bent and feet flat on the ground, hip-width apart.
    • Place your hands on the floor slightly behind your hips, fingers pointing towards your feet, to support your upper body.
  2. Engage Core Muscles:
    • Engage your core by drawing your navel towards your spine and pressing your lower back into the floor.
    • Keep your chest lifted and shoulders relaxed throughout the exercise.
  3. Extend Legs Outwards:
    • Begin by lifting your feet off the ground and extending your legs straight out in front of you.
    • Keep your knees slightly bent if needed to maintain comfort and control.
  4. Bring Knees Inwards:
    • From the extended position, quickly bend your knees and draw them towards your chest, bringing them as close as possible to your body.
    • Keep your upper body stable and your core engaged throughout the movement.
  5. Return to Starting Position:
    • Extend your legs back outwards to the starting position, keeping them lifted off the ground.
    • Maintain control and avoid letting your feet touch the ground between repetitions.
  6. Repeat the Movement:
    • Continue alternating between extending your legs outwards and bringing your knees inwards in a controlled and rhythmic motion.
  7. Maintain Breathing:
    • Breathe steadily throughout the exercise, inhaling as you extend your legs out and exhaling as you bring your knees in.

Benefits of The Seated In & Out

  1. Core Strengthening: Seated In & Out targets the entire abdominal region, including the lower abs, helping to strengthen and tone the core muscles.
  2. Flexibility Improvement: The dynamic movement of extending and bending the legs helps improve flexibility in the hip flexors and lower body muscles.
  3. Stability Enhancement: This exercise challenges stability and balance, especially in the core and hip region, leading to improved overall stability and coordination.
  4. Calorie Burning: Seated In & Out is a high-intensity exercise that can help increase calorie expenditure and promote weight loss when incorporated into a comprehensive workout routine.

Tips for Beginners:

  1. Start Slowly: Beginners should begin with a slower pace and smaller range of motion to focus on proper form and technique.
  2. Focus on Control: Concentrate on maintaining control and stability throughout the exercise, rather than speed.
  3. Modify as Needed: If lifting both legs off the ground is too challenging, start by alternating between extending one leg at a time, or keep your feet lightly touching the ground for added support.
  4. Engage Core Muscles: Keep the core muscles engaged throughout the exercise to support the spine and protect against lower back strain.