How To Do In In Out Out Plank

By: Chris Freytag, CPT

Chris Freytag demonstrating an In In Out Out Plank

In In Out Out Plank is an amazing core body exercise that targets not only all your core muscles but strengthens and challenges your upper body as well. If you learn how to do In In Out Out Plank you will learn how to stabilize yourself during movement and add strength to your shoulders and upper back.

Stablilization is an often-overlooked term in fitness. It’s not as glamorous as six-pack abs or as sexy as sculpted thighs, but it’s extremely important to the health and strength of your entire body. By drawing in your low ab muscles – the transversus abdominus – you learn to keep you mid-section stable no matter what the rest of your body is doing. In the in in out out plank this is a key factor in performing the move correctly. Try to keep yourself still while moving your feet out and in. Pretend there is a glass of water on your back that you don’t want to spill. It’s hard! All the while you are contributing to flatter abs and a stronger back. This move is well worth your time.

While all of this core activity is going on and making you stronger in the middle, your shoulders and upper back and working too. This is a great overall move!

Try the In In Out Out Plank two to three times a week for best results. Include it as part of your regular exercise routine or tag it onto the end of your cardio workout. Check out our workout 15-Minute Workout to Get Rid of Lower Belly Pooch

Here are the steps to performing In In Out Out Plank:

1)   Begin in a forearm plank position with your body in a straight line and abdominals contracted.

2)   Step your left foot out to the left.

3)   Step your right foot out to the right.

4)   Step your left foot back to center.

5)   Step your right foot back to center.

Repeat for desired number of reps then repeat leading with the right foot.

Targets: shoulders, core, quads

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