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
See FIG. 7 & 8.
FIG. 7
FIG. 8
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| 2. Oblique Jackknife |
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| By rotating the lower body to one side, the oblique |
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| muscles as well as the rectis abdominis are targeted with |
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| this exercise. The oblique muscles help shape the waist as |
FIG. 9 |
| well as add stability to the spine. Begin in the same position |
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| described in the Basic Jackknife. Keeping the shoulders |
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| facing front, angle the legs about 45 degrees to one side |
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| and hold this lower body position. Exhale and slowly round |
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| your lower back, pulling your torso forward into the curl |
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| position. As you pull forward, contract your abdominal |
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| muscles inward toward your spine and pull the bottom of |
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| your rib cage down toward the top of your hip bones. |
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| Pause at the end of the curl movement, then inhale and |
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| slowly return to the starting position. Perform |
| FIG. 10 | repetitions as described in the Basic Jackknife. After |
| completing the repetitions on one side, angle your legs | |
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| |
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| in the opposite direction and repeat the same number |
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| of repetitions. See FIG. 9 & 10. |
