AB Lounge Exercises
With Ab Lounge you work your abdominal muscles with a fuller range of motion than crunches or sit-ups. The fuller the range of motion, the LONGER your abs are toning and tightening during each jack knife rep. So you're not working harder, you're working smarter!
How to Use Ab Lounge ?
If you are just starting an exercise program, choose a time of day that's good for you and stick to it closely. Try to do your AB Lounge 2 workout three times per week at first and then gradually progress to four or five days a week. Choose a time when you feel energetic, when there are few interruptions and when you have not eaten a heavy meal for approximately two hours before using the Ab Lounge.
1. Warm up
To prevent injury and maximize the performance of the Ab Lounge workout, we recommend that each workout period should start with a warm-up.
2. Muscle Toning Workout
To gain the health and fitness benefits that you seek, your warm-up should be followed by a toning workout on your AB Lounge.
3. Cool Down and Stretching
When performing these stretches with the Ab Lounge, your movements should be slow and smooth with no bouncing or jerking.
1 - Basic Jackknife
Ab Lounge - Basic Jackknife
This Ab Lounge exercise is also called an abdominal curl. It isolates the muscle that runs down the entire front of your torso, known as the rectus abdominis. Relax back into your unit with your knees bent and feet placed on the foot rest. Place your hands overhand on the pull up strap, about shoulder width apart. Exhale and slowly round your lower back, pulling your torso forward into a curl position.
2 - Oblique Jackknife
Ab Lounge - Basic Jackknife
By rotating the lower body to one side, the oblique muscles as well as the rectus abdominis are targeted with this Ab Lounge exercise. The oblique muscles help shape the waist as well as add stability to the spine. Keeping the shoulders facing front, angle the legs about 45 degrees to one side and hold this lower body position.
3 - Jackknife with Leg Life
Ab Lounge - Basic Jackknife
This exercise targets the rectus abdominis as well as the hip flexor muscles of the lifting leg. Begin in the same position described in the Basic Jackknife. Exhale and slowly round your lower back, pulling your torso forward into a crul position. Simultaneously, lift one leg and pull the knee up and toward the chest.
4 - Extended Arm Jackknife
Extended Arm Jackknife
with Ab Lounge
This exercise targets the rectus abdominis, and is a little higher intensity than the Basic Jackknife. Begin in the same position described in the Basic Jackknife. Then, straighten both arms until the forearms are behind the pull up strap. Exhale and slowly round your lower back, pulling your torso forward into a curl position.
5 - Extended Leg Jackknife
Extended Leg Jackknife
with Ab Lounge
This exercise targets the rectus abdominis and, like the Extended Arm Jackknife, is a little higher intensity than the Basic Jackknife. Begin in the same position described in the Basic Jackknife. Then, straighten both legs, resting the ankles of calves on the foot rest. Exhale and slowly round your lower back, pulling your torso forward into a curl position.
6 - Torso and Hip Flexor Stretch
Torso and Hip Flexor Stretch
with Ab Lounge
This exercise will stretch all of the abdominal muscles as well as the muscles of the front of the hip. Begin in the same position described in the Basic Jackknife. Then, straighten the legs and the arms as described in the Extended Arm Jackknife and the Extended Leg Jackknife. Slowly lean back with the torso and legs parallel to the floor.
7 - Advanced Jackknife (Bonus Exercier)
Advanced Jackknife
with Ab Lounge
This exercise will target the rectus abdominis and hip flexors, and the spinal extensor muscles of the lower back. Begin in the same position described in the Back Jackknife. Then, straighten the legs and the arms as described in the Extended Arm Jackknife and the Extended Leg Jackknife. Slowly lean back withe the torso and press down with legs.
Ab Lounge Exercises
