The Ab Lounger works your upper and lower body while supporting your neck, head and back. The basic jackknife exercise mimics the crunch exercise, but the Ab Lounger provides the support to help prevent improper form and stress on your lower back. As you feel comfortable with the basic exercises, advance to the other exercises. Start with 15 repetitions of each exercise and work up to more repetitions as it feels comfortable.
Basic Jackknife
Start with the basic jackknife exercise. Relax into the Ab Lounger and round your lower back while holding on to the pullup bar. Pull forward into a curl position while contracting your abdominal muscles. Return to the relaxed position before curling forward again.
Oblique Jackknife
This exercise starts in the basic jackknife position. Rotate your lower body to one side while performing the motion to work your oblique muscles. Keep your legs angled in a 45-degree angle. Contract the abdominal muscles when pulling forward. After completing one side, angle to the opposite side to complete the same number of repetitions for the other side.
Jackknife with Leg Lift
Again, this position starts with the basic jackknife movement, but when pulling forward into a curl lift one leg and pull your knee up into your chest. When you repeat the exercise us the opposite leg and knee. Continue to alternate your legs. Do not pull with your arms when you pull into the curling position. This exercise targets the abdominals as well as the hip flexor muscles.
Extended Arm Jackknife
This exercise raises the intensity of the basic jackknife exercise. Keep your forearms straight behind the pullup bar. When you pull into the curl, hold your abdominal muscles in toward your spine while pulling your bottom rib cage down to your hip bones. Pause at the end of the curl to keep the muscles contracted. Do not push on the pullup bar or you will place more pressure in your arms than on the abdominal muscles.
Extended Leg Jackknife
This exercise also raises the intensity of the basic jackknife exercise. Start in the basic jackknife position while straightening both legs and placing your calves or ankles on the footrest instead of placing your feet in the footrest. Pull into a curl position while contracting your abdominals and pulling your bottom rib cage toward your hip bones. Pause at the end of the curl before returning to the starting position.
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