1.
Basic Jackknife
This Ab Lounge exercise
is also called an abdominal
curl. It 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. Place
your hands overhand
on the pull up strap,
about shoulder width
apart. Exhale and slowly
round your lower back,
pulling your torso forward
into a curl position.
|
Ab Lounge
- Basic Jackknife |
2. Oblique
Jackknife
By rotating the lower
body to one side, the
oblique muscles as well
as the rectus abdominis
are targeted with this
Ab Lounge exercise.
The oblique muscles
help shape the waist
as well as add stability
to the spine. Keeping
the shoulders facing
front, angle the legs
about 45 degrees to
one side and hold this
lower body position.
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Ab Lounge
- Basic Jackknife
|
3. Jackknife
with Leg Life
This exercise targets
the rectus abdominis
as well as the hip flexor
muscles of the lifting
leg. Begin in the same
position described in
the Basic Jackknife.
Exhale and slowly round
your lower back, pulling
your torso forward into
a crul position. Simultaneously,
lift one leg and pull
the knee up and toward
the chest.
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Basic Jackknife
with Ab
Lounge |
4. Extended
Arm Jackknife
This exercise targets
the rectus abdominis,
and is a little higher
intensity than the Basic
Jackknife. Begin in
the same position described
in the Basic Jackknife.
Then, straighten both
arms until the forearms
are behind the pull
up strap. Exhale and
slowly round your lower
back, pulling your torso
forward into a curl
position.
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Extended
Arm Jackknife
with
Ab Lounge
|
5. Extended
Leg Jackknife
This exercise targets
the rectus abdominis
and, like the Extended
Arm Jackknife, is a
little higher intensity
than the Basic Jackknife.
Begin in the same position
described in the Basic
Jackknife. Then, straighten
both legs, resting the
ankles of calves on
the foot rest. Exhale
and slowly round your
lower back, pulling
your torso forward into
a curl position.
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Extended
Leg Jackknife with
Ab Lounge |
6. Torso and
Hip Flexor Stretch
This exercise will stretch
all of the abdominal
muscles as well as the
muscles of the front
of the hip. Begin in
the same position described
in the Basic Jackknife.
Then, straighten the
legs and the arms as
described in the Extended
Arm Jackknife and the
Extended Leg Jackknife.
Slowly lean back with
the torso and legs parallel
to the floor.
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Torso and
Hip Flexor Stretch
with Ab
Lounge |
7. Advanced
Jackknife (Bonus Exercier)
This exercise will target
the rectus abdominis
and hip flexors, and
the spinal extensor
muscles of the lower
back. Begin in the same
position described in
the Back Jackknife.
Then, straighten the
legs and the arms as
described in the Extended
Arm Jackknife and the
Extended Leg Jackknife.
Slowly lean back withe
the torso and press
down with legs.
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Advanced
Jackknife
with
Ab Lounge
|
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