The Ab Lounge is designed to allow you to tighten and tone your midsection at home. It's easy to assemble and stores away for storage. Start by performing a few repetitions of each exercise and as your core becomes stronger increase both the number of repetitions and sets. To really sculpt your midsection and see results faster, incorporate aerobic activity three to four times a week in addition to your Ab Lounge toning workout.
Basic Jackknife
The basic jackknife targets your rectus abdominis muscles. Position yourself by lying back in your Ab Lounge unit with your feet resting on the footrests while gently holding onto the pull-up bar with both hands, positioned approximately shoulder-width apart. Exhale and contract your abdominal muscles to bring your torso up for two counts, hold the position for one count then inhale and return to the starting position for two counts. Perform 12 to 15 repetitions to complete one set and try to perform one or two sets.
Oblique Jackknife
The oblique jackknife targets the oblique muscles as well as the rectus abdominis. Position yourself by lying on the Ab Lounge and holding the strap with your right hand. Rest your feet on the footrests and angle your legs so that your toes are pointing to the right side of your body. Exhale and lift your torso up by contracting your oblique and abdominal muscles, hold the position before returning to the starting position in a controlled manner. After completing the repetitions on one side, position your legs to the left and carry out the exercise again. Perform 12 to 15 repetitions per side to complete one set and try to perform one or two sets.
Extended Arm Jackknife
The extended jackknife is similar to the basic jackknife but slightly more challenging; it targets your rectus abdominis muscles. Perform the exercise by lying in the Ab Lounge with your feet on the footrests and your arms extended straight up against the pull-up bar. Exhale and use your abdominal muscles to curl your torso up, then hold the position before inhaling and returning to the starting position. Perform 12 to 15 repetitions to complete one set and try to perform one or two sets.
Extended Leg Jackknife
The extend leg jackknife targets the rectus abdominis muscles. Lay back in the Ab Lounge unit with your hands holding the pull-up bar and your legs pointing straight out and your toes facing the ceiling. Exhale and use your abdominal muscles to curl your upper body to a sitting position, hold the position then inhale and return to the starting position in a slow manner. Try not to lift your legs during the exercise. Perform 12 to 15 repetitions to complete one set and try to perform one or two sets.
Advanced Jackknife
This challenging exercise targets the muscles of your rectus abdominis, the hip flexors and the spinal extensor muscles in the lower back. Prepare yourself for the exercise by lying back in the Ab Lounge with your arms fully extended against the pull-up bar and your legs pointing straight out. Slowly lean back until your body is parallel to the floor, exhale and contract your torso up while simultaneously raising your legs so your body is in "V" position, hold the pose before slowly returning to the starting position. Perform 12 to 15 repetitions to complete one set and try to perform one or two sets.
Lateral Jackknife
The lateral jackknife is a challenging, advanced exercise that targets your rectus abdominis, oblique muscles and the muscles in your lower back (quadratus lumboram). Lie on the Ab Lounge on your right side, with your head resting on your right arm, and support yourself by holding onto the pull-up bar With your feet resting on the footrests, exhale and lift your torso up while contracting using your obliques. Hold the position for a few seconds before returning to the stating position. Perform 12 to 15 repetitions per side to complete one set and try to perform one or two sets.
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