Fitness Quest Quest Ab Lounge XL System Home Gym User Manual


 
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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
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
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.
FIG. 9
FIG. 10
AB LOUNGE
®
XL EXERCISES
FIG. 7
FIG. 8
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.