Ab Lounge Exercise Equipment Instructions
A complete fitness program includes strength training exercises, cardiovascular workouts and flexibility training through stretching. The Ab Lounge is one option for a strength training workout. It targets your abdominal muscles. The owner's manual recommends that beginners start with one set of eight to 10 repetitions for each exercise. Intermediate or advanced users may progress to two sets of 10 to 15 repetitions for each exercise. If you have a medical condition, talk to your physician before beginning a new workout routine.
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Instructions
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Basic Jackknife
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1
Lie on the Ab Lounge with your feet on the foot rest and your knees bent. Place your hands on the overhead pull up bar.
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2
Tense your abdominal muscles and bring your torso forward until you are nearly in an upright position. Avoid pulling with your arms.
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3
Take a breath and pause for one to two seconds.
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4
Bring your torso back down, lowering the Ab Lounge, to return to the original position. Avoid placing excess weight on your arms.
Oblique Jackknife
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5
Lie in the same position you used for the basic jackknife. Rotate your lower body to your right side, resting your left arm across your torso. Grasp the pull up bar with your right hand.
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6
Exhale. Contract your abdominal muscles and pull yourself forward until the Ab Lounge is in the sitting position.
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7
Inhale and pause for one to two seconds. Return to your original position slowly. Repeat on the other side after performing your repetitions.
Extended Jackknife
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8
Lie in the basic jackknife position. Straighten your arms so that your hands are past and underneath the pull up bar and are sticking straight out.
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9
Contract your abdominal muscles and pull your torso forward. Avoid exerting pressure on the pull up bar with your arms. Avoid lifting your legs.
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10
Inhale and pause briefly when you have reached the sitting position. Return to the original position slowly.
Advanced Jackknife
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11
Lie on the Ab Lounge in the basic jackknife position. Straighten your arms in the same manner as the extended arm jackknife. Straighten both of your legs so that your calves or ankles are on the foot rest, rather than your feet.
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12
Lean back slightly and exert pressure on your legs so that you are lying horizontally.
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13
Pull yourself forward and up from the hips, contracting your abdominal muscles. Continue forward until your body is in a "V" shape.
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14
Exhale and pause before returning to your original position.
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