11
FIG. 6
FIG. 7
10
T
HE AB LOUNGE
™
EXERCISES
The Ab Lounge workout is for anyone in good health and at any fitness level.
The workout has been designed using exercises that tone and stretch the muscles
of your abs and waist. To help you achieve optimal results, each exercise is very
focused and requires proper technique. Therefore you should gradually progress
your program before trying to complete all of the repetitions and sets suggested
in this manual. Give yourself time to build up to doing the entire program.
Go at your own pace! After your workout, use the charts provided in
this manual to track your progress. You’ll be motivated to continue when
you see how quickly you progress.
BASIC ROUTINE
Perform 15 repetitions of each of the following exercises until you are able to complete
all of the repetitions with good form. When you can complete one set of 15 repetitions
for each exercise; then you are ready to add the Bonus Exercises to your routine or
perform additional sets of your Basic Routine. Use the Workout Tracking Sheet on page
15 to record the number of repetitions and sets that you are able to do with each
workout. Using the Workout Progress Chart at the end of this manual will also help you
keep track of your progress
1. Basic Jackknife
This abdominal curl isolates the muscle
that runs down the entire front of
your torso, known as the rectus abdo-
minis. Relax back into your Ab Lounge
with your knees bent and feet placed
on the foot rest. Place your hands
overhead on the pull up bar, about
shoulder width apart. Exhale and
slowly round your lower back, pulling
your torso forward into a curl position.
As you pull forward, contract your
abdominal muscles inward toward
your spine and pull the bottom of
your rib cage down toward the top of
your hip bones. Pause at the end of
the curl movement, then inhale and
slowly return to the starting position.
To help you maintain a slow tempo,
pull forward for two counts, pause
for one count, and return to the start
for two counts. These five-second
repetitions will make the muscle work
harder by avoiding momentum. Do
not pull with your arms or lift your
feet off the foot rest. See FIG. 6 & 7.
3. Jackknife With Leg Lift
This exercise targets the rectus abdominis
as well as the hip flexor muscles of the
lifting leg. Begin in the same position
described in the Basic Jackknife. Exhale
and slowly round your lower back,
pulling your torso forward into a curl
position. Simultaneously, lift one leg and
pull the knee up and toward the chest.
Pause at one end of the curl movement,
then inhale and slowly return the leg
and torso to the starting position. Repeat
the Jackknife, lifting the opposite leg.
Alternate legs with each Jackknife.
Perform five-second repetitions as
described in the Basic Jackknife. Do not
pull with your arms as you Jackknife and
lift the leg. See FIG. 10 & 11.
2. Oblique Jackknife
By rotating the lower body to one side,
the oblique muscles as well as the rectis
abdominis are targeted with this exer-
cise. The oblique muscles help shape
the waist as well as add stability to the
spine. Begin in the same position
described in the Basic Jackknife. Keeping
the shoulders facing front, angle the
legs about 45 degrees to one side and
hold this lower body position. Exhale
and slowly round your lower back,
pulling your torso forward into the curl
position. As you pull forward, contract
your abdominal muscles inward toward
your spine and pull the bottom of your
rib cage down toward the top of your
hip bones. Pause at the end of the curl
movement, then inhale and slowly
return to the starting position. Perform
five-second repetitions as described in
the Basic Jackknife. After completing the
repetitions on one side, angle your legs
in the opposite direction and repeat the
same number of repetitions.
See FIG. 8 & 9.
FIG. 8
FIG. 9
FIG. 10
FIG. 11
