In and outs / Knee Tuck

General And Specifics

• this ab exercise has a focus on the lower part of the abs
• additionally, the rectus femoris muscle and the hip flexors are strengthened

Starting Position

• sit down on the ground
• place your hands next to the butt for a better stability
• the feet are together
• bend the legs a bit and raise them a bit
• lean back the upper body a little
• the back is straight all the time

Correct Execution

• now bend the legs and bring the knees towards the chest
• the knees come closer to the upper body
• guide the legs back to the starting position and let the upper body sink down again
• hold the head in extension to the spine
• do several reps

tips for the workout

• lay on your back, if it is too hard for you
• clamp a dumbbell between your legs or do not let the hands touch the ground to make it harder
• for more stability, you can sit on a stool or a weight bench and encompass the seat area