Getting Started; Bonus Exercises - Fitness Quest AB LOUNGE 2 Owner's Manual

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ETTING STARTED
1. Once your Ab Lounge 2 is assembled, make sure it is on a solid, level, carpeted
surface with a minimum of 3 feet of clearance space behind and in front of the
unit. Practice getting on and off your unit a few times until you are comfortable
with this movement.
2. Review this Ab Lounge 2 Owner' s Manual completely before you begin your
exercise program. Remember to follow the instructions exactly – they have been
developed with your health and safety in mind.
3. Determine your current fitness status so that you can start and progress at the
appropriate level:
Beginner: No previous exercise experience, or have not exercised
in a long time.
Intermediate: Have been performing abdominal exercises regularly
for three months or more.
Advanced: Have been performing abdominal exercises regularly for
six months or more.
4. Pay careful attention to the techniques and range of motion that are described
and illustrated in this manual. This is essential for safety, and for isolating and
targeting the appropriate muscles.
5. Perform the exercises at a slow and controlled speed. About one or two seconds
into the movement, a one to two second pause at the end range of motion, and
a slow return to the starting position is a recommended speed for toning exercises.
Working at a fast pace is not recommended, and may compromise your safety
and results.
6. You may not be able to complete all of the repetitions suggested at first. When
you feel your muscles fatiguing, or are unable to work with good form and
technique, take a short break and rest.
7. Keep track of how many repetitions of each exercise you are able to do at first. You
will be surprised at how quickly you progress. In just a few weeks you'll probably
be able to complete all of the repetitions at the workout level you choose.
8. Progress slowly. If you are very sore and tired after your workout you are working
at a level that is too hard. Great results can be obtained by working at a level that
challenges you, but doesn't create soreness and excessive fatigue.
9. Once you are able to complete one set of each exercise in the Basic Routine
with good form and technique, you may stay at a maintenance level, or you
can increase the challenge and intensity by (1) performing more sets of each
exercise in the Basic Routine, or (2) adding the Bonus Exercises to your
Ab Lounge 2 workout.
10. It is important that you know how to work out safely and properly. These safety
steps are for your benefit and you should follow them closely to maximize the
effectiveness of your workout routine.
11. You should begin to feel results within one to two weeks of working out with
your Ab Lounge 2. Look for better posture and the feeling of more strength and
efficiency in your core abdominal muscles.
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6. Torso And Hip Flexor Stretch
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. For more stretch,
carefully extend further until the back
is slightly arched. Relax and hold the
stretch at a comfortable range of
motion for 10 - 30 seconds, breathing
deeply. Do not exceed a stretch that is
comfortable for your body. See FIG. 14.
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ONUS EXERCISES
When you can perform 15 repetitions of each exercise in the Basic Routine you are
ready to progress to the Bonus Exercises. These exercises require more advanced body
positions to be maintained throughout the movement.
FIG. 15
FIG. 16
FIG. 14
7. Advanced Jackknife
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 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 press
down slightly with the legs, until the
body is in a fully extended position with
the torso and legs parallel to the floor.
Exhale and pike from the hips until the
body is in a "V" position. Pause at the
end of the movement, inhale and
slowly return to the starting position.
Perform five-second repetitions as
described in the Basic Jackknife. Keep
the back straight and do not bend the
arms or legs as you pike up.
See FIG. 15 & 16.
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