The Ab Lounge Workout - FITNESSQUEST AB LOUNGE Owner's Manual

4. Extended Arm Jackknife
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 bar. Exhale and
slowly round your lower back, pulling
your torso forward into a curl position. As
you pull forward, contract your abdominal
muscles inward toward your spine and
pull the bottom of your rib cage down
toward the top of your hip bones. Pause
at the end of the curl movement, then
inhale and slowly return to the starting
position. Perform five-second repetitions
as described in the Basic Jackknife. Do
not push your arms against the pull up
bar as you crunch or lift the legs.
See FIG. 12 & 13.
FIG. 14
FIG. 15
FIG. 12
FIG. 13
5. Extended Leg Jackknife
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 or calves on the foot rest.
Exhale and slowly round your lower
back, pulling your torso forward
into a curl position. As you pull
forward, contract your abdominal
muscles inward toward your spine
and pull the bottom of your rib cage
down toward the top of your hip
bones. Pause at the end of the curl
movement, then inhale and slowly
return to the starting position.
Perform five-second repetitions as
described in the Basic Jackknife. Do
not pull with the arms or lift the legs
as you Jackknife. See FIG. 14 & 15.
12
T
HE AB LOUNGE ™ WORKOUT
Getting On Your Ab Lounge
Stand next to the Ab Lounge, near the foot rest. Place one hand lightly on the
handlebar and carefully step over the bar that connects the seat and foot rest. See
Fig. 1. Facing the foot rest, slowly sit down on the seat. See FIG. 2. When the hips
feel centered, lean back into the Ab Lounge in a comfortable reclining position. Lift
the feet, one at a time, and place them on the foot rests. Reach overhead and place
the hands on the pull up bar in a light grip about shoulder width apart. See FIG. 3.
To Get Out Of Your Ab Lounge, release the hands from the pull up bar and lean
forward until you are sitting upright. Lower the feet one at a time until they are flat
on the floor. Stand up slowly, using the handlebars on the sides of the unit, and
carefully step back over the cross-bar to one side of the unit.
FIG. 1 FIG. 2
Adjusting the Ab Lounge
for your body
The Ab Lounge is easy to adjust, and allows
a comfortable fit for any body size.
To adjust the foot rest, grasp the knob on
the under side of the foot rest cross-bar. Pull
the pin out and slide the foot rest closer to
or further away from the cross-bar. Replace
the pin into one of the holes in the cross-
bar. Make sure the pin is secured before
placing the feet on the bar. See FIG. 4. The
foot rest should be adjusted to a point
where the knees are bent about 90 degrees,
or at a right angle, when the feet are resting
on the bar. See FIG. 5.
FIG. 3
FIG. 4
FIG. 5
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