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Ab Lounge Sport Manual Workouts

by
author image Chris Kinsey
Chris Kinsey works as an editor for a medical publisher and has experience dealing with many topics, ranging from athlete's foot to cancer and brain injury. Kinsey has a great deal of freelance experience writing for sports and parenting magazines as well. Kinsey holds a Bachelor of Arts in communications from California University of Pennsylvania.
Ab Lounge Sport Manual Workouts
The Ab Lounge Sport workout consists of three phases. Photo Credit shironosov/iStock/Getty Images

The Ab Lounge Sport is a home fitness machine that is designed to use spot exercises to help you tone your abdominal muscles. The Ab Lounge Sport owner’s manual comes complete with a basic workout routine for beginners and gives recommendations for the number of sets and reps for intermediate and advanced users as well.

Phases

According to the device's owner’s manual, the Ab Lounge workout will comprise three phases. The first is the warm-up phase, which consists of five to 10 minutes of a light aerobic activity of your choice to loosen your muscles, followed by another five to 10 minutes of stretching. Pages 6 and 7 of the manual give examples and diagrams of stretches you can use. Phase two consists of the Ab Lounge Sport exercises, which are summarized in the Basic Routine and Bonus Workout sections of the manual. The final activity is a cool-down and stretching phase. You can use the same stretches you do in the warm-up phase to also cool down.

Basic Routine

The owner’s manual lists a total of six exercises you can do on the Ab Lounge Sport. They include the basic jackknife, oblique jackknife, jackknife with leg lift, extended arm jackknife, extended leg jackknife and the torso and hip flexor stretch. Each exercise has a detailed description and diagram to help you perform it correctly. The goal is to build up to a point that you can do one set of each exercise 15 times before stepping up your routine.

Bonus Workout

The Bonus Exercises are meant to be added once you have reached one set of 15 reps for each exercise in the Basic Routine. The two new exercises -- the advanced jackknife and the lateral jackknife -- are geared for intermediate to advanced-level exercisers. The advanced jackknife targets the rectus abdominis and the hip flexors, and uses elements of the basic jackknife. The lateral jackknife targets your rectus abdominis and obliques. Detailed descriptions and diagrams are included to help you perform each exercise correctly.

Considerations

You should take your current fitness level into consideration before beginning a workout program on your Ab Lounge Sport. The Ab Lounge Sport owner’s manual categorizes each user as beginner, intermediate or advanced, based on fitness level, and tailors workouts accordingly. Beginners, or those who never work out, are advised to do eight to 10 reps of each exercise. Intermediate exercisers, or those who have been doing ab exercises for a minimum of three months, should start by doing two sets of 10 to 12 reps of each exercise. For the advanced, or people who have been doing ab exercises for at least six months, the owner’s manual recommends starting out at two sets of 12 to 15 reps of each exercise.

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