12
9
T
HE AB LOUNGE
™
2 WORKOUT
FIG. 1
FIG. 3
FIG. 2
Getting On Your Ab Lounge 2
Stand next to the Ab Lounge 2, near the foot rest. Place one hand lightly on the
handlebar and carefully step over the bar that connects the seat and foot rest. See
Fig. 1. Facing the foot rest, slowly sit down on the seat. See FIG. 2. When the hips
feel centered, lean back into the Ab Lounge 2 in a comfortable reclining position. Lift
the feet, one at a time, and place them on the foot rests. Reach overhead and place
the hands on the pull up strap in a light grip about shoulder width apart. See FIG. 3.
To Get Out Of Your Ab Lounge 2,
release the hands from the pull up strap and lean
forward until you are sitting upright. Lower the feet one at a time until they are flat
on the floor. Stand up slowly, using the handlebars on the sides of the unit, and
carefully step back over the cross-bar to one side of the unit.
5. Extended Leg Jackknife
This exercise targets the rectus
abdominis and, like the Extended
Arm Jackknife, is a little higher
intensity than the Basic Jackknife.
Begin in the same position
described in the Basic Jackknife.
Then, straighten both legs, resting
the ankles or calves on the foot rest.
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.
Perform five-second repetitions as
described in the Basic Jackknife. Do
not pull with the arms or lift the legs
as you Jackknife. See FIG. 12 & 13.
4. Extended Arm Jackknife
This exercise targets the rectus abdominis,
and is a little higher intensity than the
Basic Jackknife. Begin in the same position
described in the Basic Jackknife. Then,
straighten both arms until the forearms
are behind the pull up strap. 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. Perform five-second repetitions
as described in the Basic Jackknife. Do
not push your arms against the pull up
strap as you crunch or lift the legs.
See FIG. 10 & 11.
FIG. 10
FIG. 11
FIG. 12
FIG. 13
The Ab Lounge 2 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.
