Fitness Quest Quest Ab Lounge XL System Back Stretch, Standing Hamstrings Stretch, Arm Pullback

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4. Back Stretch

Stand with your legs shoulder width apart and your knees slightly bent. Bend forward from your waist with your arms extending loosely in front of your body. Gently bend from the waist flexing your body as far forward as it will go.

Hold for 20 to 30 seconds. Straighten up and repeat.

5. Standing Hamstrings Stretch

Stand with your legs hip-width apart. Extend one leg out in front of you and keep that foot flat against the ground. With your hands resting lightly on your thighs, bend your back leg and lean forward slightly from your hips until you feel a stretch in the back of your thigh. Be sure to lean forward from the hip joint rather than bending at your waist.

Hold for 20 to 30 seconds. Repeat for the opposite leg.

6. Buttocks, Hips and Abdominal Stretch

Lay flat on your back with your hips relaxed against the floor. Bend one leg at the knee. Keeping both shoulders flat on the floor, gently grasp the bent knee with your hands and pull it over your body and towards the ground. You should feel a stretch in your hips, abdominals and lower back.

Hold for 20 to 30 seconds and release. Repeat for opposite side.

7. Inner Thigh Stretch

Sit on the floor and bend your legs so that the soles of your feet are together. Place your elbows on your knees. Lean forward from the waist and press down lightly on the inside of your knees. You should feel a stretch in the muscles of your inside thigh.

Hold for 20 to 30 seconds and release.

8. Arm Pullback

Stand with your feet shoulder width apart and toes pointing forward and with your knees slightly bent. Let your arms hang relaxed on either side of your body. Expand your chest and pull your shoulders back. Bend your elbows slightly and clasp your hands behind your back. Slowly straighten your arms as you lift your hands upward. Raise your hands upward until you feel mild tension in your shoulder and chest region.

Hold for 20 to 30 seconds. Lower your arms to their original position and bend your elbows. Release your hands and return them to your sides.

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Contents Owner’s Manual Table of Contents Important Safety Information Start out slowly and progress sensiblyJump Start Diet DinnerSpecifications and Parts Equipment Warning & Caution LabelsOrdering Missing or Defective Parts IntroductionAssembly Instructions Attaching the Locking Arm MechanismThey are tight before using your unit Check all bolts and nuts to be sureFolding the Ab Lounge XL Unit Folding InstructionsParts List and Exploded View Parts Name QTY Warm-Up Workout Phases Exercise Guidelines Muscle Toning WorkoutTarget Heart Rate When to ExerciseMeasuring Your Heart Rate ClothingOverhead/Triceps Stretch Quadriceps StretchCalf and Achilles Stretch Warm UP & Cool Down StretchesButtocks, Hips and Abdominal Stretch Back StretchStanding Hamstrings Stretch Inner Thigh StretchAB Lounge XL System AB Lounge XL WorkoutCare directions Developing Your Ab Lounge XL WorkoutHow Often, How Long, How Hard Storage directionsTo Get Out Of Your Ab Lounge XL Equipment Adjusting the Ab Lounge XL Equipment for Your BodyGetting On Your Ab Lounge XL Equipment Getting Started on Your AB Lounge XL EquipmentOblique Jackknife AB Lounge XL ExercisesBasic Jackknife Extended Leg Jackknife Jackknife With Leg LiftExtended Arm Jackknife Advanced Jackknife Bonus ExercisesTorso And Hip Flexor Stretch Lateral JackknifeCardiovascular Conditioning Training AerobicallyAB Lounge XL Workout Tracking Sheets How Often, How Long, and How Hard Benefits of Aerobic TrainingWarming Up And Cooling Down Progressive Cardiovascular Training Program Smart ProgressionTop Aerobic Exercise Cardio Workout Tracking Sheets Using Healthy Eating Choices Table of Contents Jump Start DietIntroduction Jump Start DietBreakfast Choices Lunch Evening Snack Workout Progress Chart Dedication to Quality
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