The Ab Lounger, made by Fitness Quest, allows the user to exercise the upper abdominals, lower abdominals and obliques in one movement while providing support for the head, neck and back. The Ab Lounger also provides a full range of motion, which helps with stretching movements.
Jackknife With Leg Lift
The jackknife with leg lift works the rectus abdominis and hip flexor muscles of each leg. Sitting back into the Ab Lounger with your knees bent and your feet on the foot rest, place your hands about shoulder-width apart on the pull-up strap above your head. Breathing out, slowly curl your torso forward by bringing one knee up toward your chest. Breathing in, slowly return your leg and torso to the starting position. Repeat with the opposite leg and alternate legs for each repetition.
Advanced Jackknife
The advanced jackknife targets the rectus abdominis, hip flexors and the spinal extensor muscles of the lower back. Sitting back into the Ab Lounger, straighten your arms until your forearms are behind the pull-up bar, straighten your legs and rest your ankles or calves on the foot rest. Breathing in, slowly, lean your torso back and press your legs down until your body is in a fully extended position, parallel to the floor. Keeping your back, arms and legs straight, breathe out and push your hips down until your body forms a "V" position while keeping your arms and legs straight.
Torso and Hip Flexor Stretch
The torso and hip flexor technique stretches all of the abdominal muscles and the muscles of the front of the hip. Sitting back into the Ab Lounger, straighten your arms until your forearms are behind the pull-up bar, straighten your legs and rest your calves on the foot rest. Breathing normally throughout the movement, slowly lean back until your body is parallel to the floor. For more of a stretch, carefully extend further until the back is slightly arched but do not stretch to a point that is uncomfortable. Hold the stretch for 10 to 30 seconds.
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