The Ab Lounge machine mainly targets the rectus abdominis, but there are some exercises that target the obliques, hip flexors and lower back muscles. You can even use the machine to stretch your torso. There are six basic exercises for the Ab Lounge -- one of which is the torso stretch -- and two bonus exercises. Only one of the basic exercises and one of the bonus exercises emphasizes the obliques through lateral flexion, which is bending your spine sideways.
Exercises
The two exercises that target the obliques on an Ab Lounge are the oblique jackknife and lateral jackknife. The oblique jackknife is a basic exercise for beginners. The lateral jackknife is one of the bonus exercises that is appropriate for intermediate to advanced exercisers. Therefore, an Ab Lounge workout for the obliques uses one or both of these exercises depending on your fitness level.
Beginner Workout Program
The beginner workout program on an Ab Lounge provides a conditioning base to ease you into exercise and prepare for more difficult exercises. During the first month of working out on an Ab Lounge, perform only one set of eight to 10 repetitions on two to three days a week. Progress to three workouts during week five and then work out three to four days during your sixth week. This allows you to work up slowly without straining your muscles. The beginning program does not include the bonus exercises so perform only the oblique jackknife. To do an oblique jackknife, lie with your back on the seat and your feet on the foot rests. Twist your hips to the left and grip the strap or bar above your head with your left hand. Then, crunch your upper body toward the ceiling. This targets your right oblique. Switch sides to work the left oblique.
Intermediate Workout Program
After you establish a conditioning base, you can progress to an intermediate oblique workout. Three to four workouts per week for weeks six through 16 is ideal. Your workout includes two sets of 10 to 12 repetitions and one additional set of the bonus exercises. Since you are only working the obliques, the bonus exercise is just the lateral jackknife. You do two sets of both the oblique jackknife and lateral jackknife and then one more set of the lateral jackknife.
To perform a lateral jackknife, lie sideways on the Ab Lounge on your right side with your head resting on your right arm, your left hand holding the strap or bar above your head and your feet on the foot rests. The right foot is in front of the left. This exercise also strengthens your rectus abdominis on the front of the abdomen and the quadratus lumborum in the lower back.
Advanced Workout Program
Even performing both the oblique jackknife and lateral jackknife as part of an oblique workout gets easy eventually. To continue challenging yourself, begin to perform two sets of 12 to 15 repetitions and two additional sets of the lateral jackknifes. Work up to performing six oblique workouts a week.
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