The Ab Lounge is one of many exercise machines designed to target the abs. Sellers claim that the Ab Lounge will help you burn belly fat and get a six-pack while supporting your lower back. The Ab Lounge is easy to use, and it does support your lower back because you lie on the machine like a lounge chair, but it is not a miracle machine.
Basic Crunch
Step 1
Sit on the Ab Lounge and fit your feet securely into the foot rests for a beginner workout or place your feet on top of the foot rest for a more advanced workout. Keep your knees slightly bent. Lean back onto the machine until your back and neck are supported.
Step 2
Reach over your head and grab the extension handles with your hands. Your hands should be the same distance apart as your shoulders, and your elbows should be bent slightly. Pull in your abdominals by trying to touch your belly button to your spine.
Step 3
Pull your shoulders forward with your abs and arms in a crunching motion, using as little arm strength as possible. Keep your neck resting on the machine. Movements should be slow and controlled. Take 2 seconds to crunch up.
Step 4
Hold the crunch position for 1 second.
Step 5
Relax back down to your starting position slowly, again taking 2 full seconds to curl back down. Do as many crunches as you can until your abdominal muscles are tired. Work up to doing the exercise without using your arms at all.
Lateral Crunch
Step 1
Lie on your right side so that you are lying on your right shoulder and your feet are touching the foot rest bar. Reach up and grab the handle over your head with your left arm. Bend your right arm and rest your head on it. Keep your neck relaxed on your arm so as not to strain it when you crunch up.
Step 2
Crunch up sideways with the left oblique muscle of your waist, using your arm as little as possible. Go at a tempo of 2 seconds to lift, a 1-second hold and 2 seconds down.
Step 3
Do the same number of reps on each side to work your left and right oblique muscles evenly, but try for at least 12 per side.
Oblique Crunch
Step 1
Lie face up on the Ab Lounge as you do for the basic crunch, but turn your hips and legs to the right about halfway between straight and sideways. Your feet will be on top of the foot rest, and your hands will hold the extension handles at shoulder-width distance apart.
Step 2
Crunch up using the left oblique muscle and your rectus abdominis by curling your back and lifting your torso. This exercise combines using the muscles of the basic crunch and lateral crunch.
Step 3
Lean back to return to the starting position, using the same tempo of 2 seconds, 1 second and 2 seconds as with the basic crunch and lateral crunch exercises.
Step 4
Turn your legs to the left to work the right oblique muscle evenly. Your rectus abdominis will be worked the same amount no matter which side you are lying on.
Tips and Warnings
- If you want a six-pack, you will need to do cardio and eat right. A well-balanced diet low in fat, calories and processed foods combined with at least 20 minutes of daily physical activity will melt the fat off your abs.
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