You can do jackknife ab exercises with the Ab Lounge Sport by Fitness Quest. A jackknife ab exercise involves bringing both of your legs and upper body together as you crunch. Resembling a patio lounge chair, the Ab Lounge Sport allows for a full range of motion during the jackknife. The chair extends past parallel, providing you with more of a stretch than if you were on the floor. You can do different jackknife exercises with the Ab Lounge Sport to get a full abdominal workout.
Basic Jackknife
Step 1
Lie back on the Ab Lounge Sport. Bend your knees and place your feet in the footrest. Grab the frame overhead with your hands about shoulders-width apart.
Step 2
Perform a crunch. Exhale and pull your legs and upper body together. Round your back as you curl up. Pause at the top of the crunch for one second.
Step 3
Uncurl back to the start position. Inhale as you lower your legs and torso. Take a full two seconds to return to the extended position.
Step 4
Complete eight to 15 repetitions. If you are a beginner, complete eight repetitions. Work your way up to 15 repetitions as you get stronger. Once you can complete 15 repetitions with good form, add a second set.
Lateral Jackknife
Step 1
Lie on your back on the Ab Lounge Sport. Roll onto your right side. Bend your right arm and place it under your head. Your arm supports your head as you perform the exercise.
Step 2
Bend your knees and place your feet on the footrest. Reach overhead with your left arm and grasp the frame.
Step 3
Perform a side jackknife. Exhale as you pull your upper body and legs together. Hold the top of the crunch for one second.
Step 4
Inhale and uncurl. Take two full seconds to slowly return to the start position.
Step 5
Complete eight to 15 repetitions. Start with eight repetitions and work your way up to 15. Do all the repetitions on one side, then switch sides.
Tips and Warnings
- Take two seconds to crunch up. Hold the curl for one second. Take two seconds to uncurl. Keep the motion smooth and controlled.
- Do not jerk or perform the movement in a ballistic manner.
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