You can use an Ab Lounge to work your rectus abdominis and oblique abdominal muscles. It is built like a lounge chair that can flatten out to greater than 180 degrees when opened all the way. When first using an Ab Lounge, you should learn the basic jackknife exercise that is the foundation for other abdominal exercises on the machine. Perfect the basic jackknife, and then try other Ab Lounge exercises, such as the lateral jackknife and jackknife with leg lift.
Basic Jackknife
Step 1
Sit on the Ab Lounge seat. Lay your upper body onto the back of the Ab Lounge and then put your feet on the bottom. Straighten your legs. Reach for the Iso-Grip handles or strap above your head. Hold the handles with your palms facing inwards or the strap with your palms facing up. Your elbows should be bent. Rest your feet on top of the footrest and bend your knees according to your height. Squeeze your abs and press your lower back into the Ab Lounge.
Step 2
Round your lower back and sit up with the machine, bringing your ribs closer to your hips. Use your arms only to keep the Ab Lounge touching your body so that it can support your neck and back. Do not pull yourself up with your arms while relaxing your stomach.
Step 3
Hold the position for up to five seconds and slowly lie back down to resume the starting position. Keep your neck resting on the Ab Lounge at all times and your feet in place on the foot rest.
Jackknife with Leg Lift
Step 1
Lie on the Ab Lounge as you would for the basic jackknife exercise. Hold the handles and place your feet on the footrest. Press your lower back into the Ab Lounge chair.
Step 2
Raise your upper body in a basic jackknife move by rounding your lower back and pulling your body up with your abdominal muscles. Bend your knee toward your chest as you lift your upper body. Hold for up to five seconds.
Step 3
Lower your right leg back onto the foot rest and return your upper body down to the starting position.
Step 4
Repeat the jackknife exercise, but lift your left knee toward your chest this time. Hold for up to five seconds. Return your leg and upper body to the starting position. Alternate legs.
Lateral Jackknife
Step 1
Lie sideways on the Ab Lounge. Start by lying on your right side. Hold the handles or strap with your left hand by reaching over your head to grab it. Bend your right arm and place it on the Ab Lounge like a pillow to rest your neck on. Straighten your legs with your left leg in line with your body resting on the Ab Lounge and your right leg lying in front of it on the machine. Stack your left hip on top of your right and squeeze your abs.
Step 2
Lift your torso up to the side to bring your left elbow toward your left hip. You should feel this in the left oblique muscle near your waist. Do not use your arm to lift your body. Hold for up to five seconds.
Step 3
Lay your torso back down slowly. Roll over when you are done on that side and do the same number of reps for your right oblique muscle.
Tips and Warnings
- March in place to warm up for five minutes before using the Ab Lounge. Perform eight to 10 reps of each exercise and work up to two sets of 12 to 15, as recommended in the Ab Lounge Owner's Manual.
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