- According to the ab lounger owner's manual available at FitnessQuest.com, to get onto your machine, you need to step over the connecting bar between the footrest and the seat, and--facing the footrest--sit down in the seat. The manual recommends holding the handlebar while you do this. You then lean back and place your feet--one at a time--onto the foot rests and reach up and grab the stability bar. You are then ready to being exercising.
To get off your ab lounger, simply let go of the stability bar, lean forward, remove your feet from the footrests (again one at a time) and place your feet on the floor. Hold a handle for support, and stand up. - The ab lounger owner's manual provides a list of several suggested exercises that you can perform on your machine. It recommends that you perform these exercises in repetitions of 15. Once you can complete 15 reps of an exercise in good form, without awkwardness or becoming overfatigued, you can add new and more challenging exercises to your routine. The owner's manual recommends that you build up your routine gradually and that you keep a written record of your progress.
- The majority of recommended ab lounger exercises are variations on a single, simple movement known as the Basic Jackknife. To perform this exercise, first be seated on the machine with your feet on the footrests and hands on the stability bar at about shoulder-width apart. While contracting your abdominal muscles, curve your lower back forward and pull the top of your abdomen down toward your hipbones.
To make sure you have the proper rhythm when performing the Basic Jackknife, the owner's manual recommends that you move to the curl position in two counts, hold the curl for one count, and then release for two counts. One you have the Basic Jackknife mastered, you will be able to incorporate leg extensions and other exercises.
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