Fitness Quest Quest Ab Lounge XL System manual AB Lounge XL Exercises, Basic Jackknife

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AB LOUNGE® XL EXERCISES

See pages 13 - 14 for instructions on how to include these exercises

in your own custom Ab Lounge™ XL Workout.

BASIC EXERCISES

1. Basic Jackknife

This abdominal curl isolates the muscle that runs down the entire front of your torso, known as the rectus abdominis. Relax back into your unit with your knees bent and feet placed on the foot rest. Reach overhead and grasp the Iso-Grip™handles. 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. 7 & 8.

FIG. 7

FIG. 8

 

 

2. Oblique Jackknife

 

 

By rotating the lower body to one side, the oblique

 

 

muscles as well as the rectis abdominis are targeted with

 

 

this exercise. The oblique muscles help shape the waist as

FIG. 9

 

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

 

FIG. 10

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. 9 & 10.

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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 QTYWarm-Up Workout PhasesExercise 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 EquipmentAB Lounge XL Exercises Basic JackknifeOblique Jackknife Jackknife With Leg Lift Extended Arm JackknifeExtended Leg Jackknife Advanced Jackknife Bonus ExercisesTorso And Hip Flexor Stretch Lateral JackknifeTraining Aerobically AB Lounge XL Workout Tracking SheetsCardiovascular Conditioning Benefits of Aerobic Training Warming Up And Cooling DownHow Often, How Long, and How Hard Smart Progression Top Aerobic ExerciseProgressive Cardiovascular Training Program 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

Quest Ab Lounge XL System specifications

The Fitness Quest Quest Ab Lounge XL System is a premier exercise equipment designed to target the abdominal muscles effectively while providing a comfortable and efficient workout experience. With its innovative design and advanced technology, the Ab Lounge XL is built to accommodate users of various fitness levels, making it an excellent choice for anyone aiming to enhance their core strength.

One of the standout features of the Ab Lounge XL is its unique reclining design. The supportive, padded lounge chair elevates your upper body and allows users to perform crunches without straining the neck or back. This ergonomic approach prevents common workout injuries, enabling individuals to focus on their ab exercises comfortably. The wider seat and higher backrest provide additional support and stability, ensuring optimal comfort during each session.

The Ab Lounge XL incorporates a smooth, gliding motion that enhances the effectiveness of your ab workouts. The rotating motion engages multiple muscle groups, emphasizing the upper and lower abs while also targeting the obliques. This full-range motion allows users to perform various exercises, ensuring a comprehensive core workout with every use.

In terms of technology, the Ab Lounge XL features a built-in, adjustable resistance system. This allows users to customize their workout intensity to suit individual fitness levels. Whether you're a beginner or an advanced athlete, the ability to tweak resistance levels helps you progress at your own pace and continually challenge your muscles.

The Ab Lounge XL's assembly is straightforward, making it accessible for users who may be new to fitness equipment. Its compact design ensures that it can fit in various home environments, making it a versatile addition to any workout space. Additionally, its lightweight construction allows for easy storage and repositioning when not in use.

To further enhance the workout experience, the Ab Lounge XL comes with workout DVDs and a nutrition guide, allowing users to complement their physical training with helpful dietary tips. This holistic approach to fitness ensures that users can achieve their goals more efficiently.

In summary, the Fitness Quest Quest Ab Lounge XL System is a well-engineered piece of equipment specifically targeting abdominal workouts. With its ergonomic design, adjustable resistance levels, and supported functionality, it's an excellent investment for anyone looking to improve their core strength in a safe and effective manner.
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