Perform two primary exercises on the Ab Lounge Sport: The basic jackknife and the oblique jackknife. Both exercises work in the same way. As you crunch up, the Ab Lounge Sport supports you by dropping your hips back, creating a jackknife movement. The two exercises differ in terms of body placement on the machine. Ab Lounger Review 1. Ab Ball Crunches: Forces your stablizer muscles to keep your body stable while your abdominals are doing. Ab Cable Crunches: Cable crunches put weight on your abdominals to create resistance. Leg Raises: Leg raises are a great way to increase the overall strength of.
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Resembling a lounge chair in appearance, this abdominal machine made of blue canvas -- the Ab Lounge -- helps to train the top-lying abdominal muscle, the rectus abdominis, and the side obliques. Abdominal exercises will not spot-reduce fat from your stomach area. Still, using the Ab Lounge, in conjunction with a comprehensive exercise and diet program, can help to strengthen and improve the appearance of your abs.
Proper Setup
Longman dictionary pdf. Setting the Ab Lounge up correctly and properly positioning your body in the machine can help to maximize muscle and strength development. Use the Ab Lounge on a flat and sturdy surface, preferably carpeted to prevent the machine from moving. Leave 3 feet of clearance in all directions around the machine. Check for any damage to the bands or fabric before your workout each time that you use the Ab Lounge; restore any broken parts before using the machine.
Sit in the seat and place both feet on the footrest, with your knees bent to 90 degrees. The footrest can be easily adjusted if necessary by pulling the pin out of the adjustment knob and moving the bar to the desired position.
Jackknife
The jackknife is the basic exercise performed with the Ab Lounge. The basic crunch-like move targets the rectus abdominis, which is the top lying muscle on the abdomen that serves to flex the torso.
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Sit in the Ab Lounge with your feet on the footrest and reach overhead to grasp the handles. Contract your abdominal muscles as you pull forward into a crunch position. Hold the contraction for one count and then slowly return to starting position. Increase the challenge of the exercise by performing variations, such as pulling one knee into the chest as you curl forward. Likewise, straighten either your arms or legs to increase the intensity of the crunch.
For an advanced move, extend both the arms and the legs to form a V position as you crunch. Aim for three sets of 10 to 15 repetitions. The Ab Lounge manual recommends performing 10-minute sessions; beginning practitioners should advance gradually to avoid overtraining the rectus abdominis. Add a set or a certain amount of time, such as 30 or 60 seconds, to each workout.
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Level that’s appropriate for you is a vital element in sticking with a program of regular exercise. With your Ab Lounge® XL unit, you’ll use the abdominal muscles in smooth natural motions. You’ll be able to adjust the equipment to fit your body and begin your workout right away - just what you need to improve your fitness the healthy, easy way! The Ab Lounge doesn't offer adjustable resistance, so doing more repetitions is the only way to make the exercise more challenging. Add in a twist to work the muscles along the sides of your abs - the obliques. In the lying-down position, twist your hips to the right - about a 30- to 45-degree angle.
Few pieces of exercise equipment have achieved the infomercial fame of the Ab Lounge, Ab Lounge 2 and Ab Lounge XL. Each of these models entails a two-piece chair mounted on a folding frame, with a soft 'handlebar' at the top for you to hold onto and a foot bar to keep your legs in place. You don’t need any. The Ab lounger is easy to use, and the exercises are easy to learn and adapt to your training regime. Here are the 3 best Ab lounger exercises you can use for effective use of your Ab lounger; The 3 best ab Lounger Exercises Exercise 1 - Lying/Sitting Ab Lounger Exercise. You can start this exercise in either a lying position or a sitting position.
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Obliques
Rotating your hips to either side allows the obliques to be targeted and strengthened. The oblique muscles lie on the sides of the torso, and help to stabilize the spine and lower back when you bend sideways. Keep the upper body squared and facing forward with your hands on the handlebars. Rotate your hips and legs to the right by 45 degrees. Pull the torso forward as you perform a curl with the Ab Lounge. Hold the contraction for one count and then return to starting position. Aim for three sets of 10 to 12 repetitions on both sides.
Stretching
The Ab Lounge can help you to stretch your abdominal muscles at the end of your workout. Stretching helps to elongate and repair the rectus abdominis, the obliques and the hip flexors, which are located on the front of the hips and often engaged during abdominal exercises. Sit in the Ab Lounge and extend your arms overhead and your legs out straight. Lean your upper body back until both the arms and legs are parallel to the floor. Hold the stretch for 10 to 30 seconds and release. Continue for a total of three repetitions.