No machine can give you gorgeous abs without a complete program. The Ab Lounge XL is a conditioning exercise machine that strengthens the front muscles of the core and also stretches the torso. Combine Ab Lounge XL exercises with a cardio workout and healthful eating plan.
Rectus Abdominis Conditioning Exercises
One way to work out on the Ab Lounge XL is to perform exercises that target the rectus abdominis, the "six-pack" muscle sought after by hardcore exercisers. You can only see it if your body fat is low enough and the muscles are toned. On the Ab Lounge XL, the basic jackknife, extended arm jackknife, extended leg jackknife and advanced jackknife use the rectus abdominis as the primary mover. The jackknife with leg lift works both the rectus abdominis and hip flexors.
All of these exercises work off the basic jackknife. Lie on the Ab Lounge XL with your feet on the footrests, knees bent, and your hands holding the Iso-Grip handles overhead. Curl your torso forward. Lie back slowly to complete a basic jackknife. Use this same movement for all of the other jackknife exercises. Extend your arms straight past the handles to do an extended arm jackknife. Extend the legs straight to rest your legs on the footrests to do the extended leg jackknife. Both the arms and legs extend straight for the advanced jackknife, but all these exercises still have you curl your torso forward like a situp. The jackknife with leg lift begins like a basic jackknife, but as you curl up you also lift one leg toward the ceiling. Alternate legs.
Oblique Conditioning Exercises
The oblique muscles run diagonally and cross like X's underneath the rectus abdominis. There are two exercises that target the obliques on the Ab Lounge XL. The first is the oblique jackknife. To perform an oblique jackknife, sit on the machine, place your feet on the footrests and turn your upper body to angle 45 degrees to the right. Curl forward like the basic jackknife with your upper body sideways to emphasize the left oblique. Repeat on the other side.
The lateral jackknife is more advanced. Start by lying sideways with the legs straight and hold on to the strap that is between the Iso-Grip handles. Grab the strap with the top hand by reaching overhead. Raise your upper body sideways toward the ceiling. Work both sides.
Stretching
The torso and hip flexor stretch is the final exercise of the Ab Lounge XL. Lie on your back and reach your arms overhead. Straighten your legs and then arch your back, pushing toward the floor with your legs and arms. This stretches the whole length of the front of your body.
Cardio Exercise
The makers of the Ab Lounge XL recommend three days of week of cardio exercise such as walking, running or swimming for 30 minutes at a time. You cannot do cardio exercises on the Ab Lounge XL. Alternate cardio days with three days a week of exercising on the Ab Lounge XL. This leaves one day to rest.
References
- Ab Lounge XL Owner's Manual; Fitness Quest, Inc; October 2005
- "Fitness"; 4 Weeks to Gorgeous Abs; July 2008
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