Lounging and exercising are two words not often found in the same sentence, and for good reason. Exercising is not supposed to feel as if you are lounging by the pool. The Ab Lounge machine is shaped like a lounge chair so that the back rest can support the neck and lower back during exercise. It also makes it easy to cheat, but if you do exercises properly, you will work your abs. You can even stretch your hips.
Basic Jackknife
The basic jackknife is the first exercise listed in the Ab Lounge manual because it is the easiest exercise. The basic jackknife works the rectus abdominus muscle, which is the largest stomach muscle. Raising your upper body to reduce the distance between your ribs and hips is done with the rectus abdominus muscle because it attaches at both of these locations. To perform the basic jackknife, sit on the Ab Lounge and place your feet on the foot rest with your knees bent comfortably. Lean back fully and hold the handle bar or strap above your head with your elbows bent. Next, use your abs and not your arms to lift your upper body back to a seated position. The legs stay in place.
Advanced Jackknife
The advanced jackknife is not only more challenging than the basic jackknife, but it also emphasizes movement in the upper and lower body. The hip flexors and back muscles also work to do this exercise. To begin, sit on the Ab Lounge with your legs straight so that your ankles relax on the foot rests. Extend your arms straight through the strap or under the handle bar. Lean back and press down with your ankles so your body is completely flat from fingertips to heels. Then, raise your body until it makes a "V" shape. Press your back into the seat as you lift your torso. Take five seconds to raise your body and another five seconds to lie back down.
Torso And Hip Flexor Stretch
The torso and hip flexor stretch elongates the abdominal muscles that you activate when doing the jackknife exercises. It also stretches your back, arms and hip flexors. The torso and hip flexor stretch is easy to do. The further you reach, the more you stretch. To do this stretching exercise, sit on the Ab Lounge with your arms straight overhead and your legs straight. Rest your ankles on the foot rest. Lean back as far as you can and push down with your legs. Let your lower back arch slightly and look at the ceiling. Inhale and exhale through your nose and breathe into your abdomen as you hold the stretch for 10 to 30 seconds.
References
- BestDirect.tv: Ab Lounge Owner's Manual (pdf)
- "Ab Lounge 2 Owner's Manual": Fitness Quest, Inc: 2005
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