INSTRUCTIONS FOR ASSEMBLING YOUR OWNERS MANUAL 1. Print out all pages. Do not shuffle pages. 2. Make sure all the pages lay “print-side” up with the cover page on the top of the stack. 3. Take the next page from the top of the stack and lay it “print-side” down. Return it to the same place in the stack. 4. Repeat Step 3 for every other page on the stack. 5. Fold the stack in half as shown. 6. Staple in the center if necessary.
Dedication to Quality Fitness Quest warrants this product to be free from all defects in material and workmanship when used according to the manufacturer’s instructions. See Limited Warranty Card for details. If you have any comments or questions contact our Customer Service Department, toll free at 1-800-321-9236, Monday through Friday, 9:00 am to 5:00 pm, EST. Please record the following information and keep for reference.
WORKOUT PROGRESS CHART Every two weeks, measure yourself and use the chart below to record your progress. Before writing on it, make as many copies as you think you’ll need. We suggest you keep these in a notebook. You will find it both informative and motivational to look back at what you’ve done. This data will help you chart future fitness goals as you continue to improve.
CARE & STORAGE TABLE OF CONTENTS Care directions Important Safety Information ........................................2 Your Ab Lounge has been carefully designed to require minimum maintenance. To ensure this, we recommend that you do the following: Unit Warning and Caution Labels..............................2-3 • Keep your Ab Lounge clean. Wipe sweat, dust or other residue off the seat, foot rest and handlebar with a soft, clean cloth after each use. Specifications & Parts.........................
IMPORTANT SAFETY INFORMATION YOUR TOTAL FITNESS PROGRAM Before starting this or any other exercise program, consult your physician. Certain exercise programs or types of equipment may not be appropriate for all people. This is especially important for people over the age of 35, pregnant women, or those with pre-existing health problems or balance impairments. Read all instructions in this manual for proper use, technique and motivation. Start out slowly and progress sensibly.
WARNING & CAUTION LABELS CONTINUED Smart Progression In regard to progressing to a higher intensity level, longer duration, or more frequent sessions, it makes good sense to change only one of these elements at a time. You run a higher risk of overuse injury if you simultaneously increase more than one of these elements. A conservative yet effective guideline is to increase intensity or duration by no more than about 5 percent.
INTRODUCTION Congratulations on your purchase of the Ab Lounge™. You have taken an important step toward your fitness goals. Whether that means toning your abs, or strengthening and stretching your core abdominal muscles, the Ab Lounge can help you get the results you want. Working out on comfortable, efficient equipment that allows you to start and progress at the level that’s appropriate for you is a vital element in sticking with a program of regular exercise.
3. Decreased total cholesterol. This is the debris in your blood that can clog your arteries. 4. Reduced blood pressure. Even moderate exercise can help. 5. Reduced risk for heart attack and stroke. 6. Decreased body fat and an ability to help you reach your desirable weight. You’ll become a better fat-burner and burn a lot of calories every session. 7. Decreased risk for diabetes. 8. Reduced feelings of anxiety, tension, and depression. 9. Improved sleep. 10. Higher levels of energy.
Cool Down and Stretching. Stretches can help improve flexibility and relieve the tightness in muscles that results from repetitive sport movements. 10 to 15 minutes of daily stretching is recommended. This should be done when warming up and cooling down. Finish your workout by doing the stretches that follow. WORKOUT TRACKING SHEET Use this chart to keep track of your progress over time. Before writing on it, make as many copies as you think you’ll need. We suggest you keep these in a notebook.
8. Lateral Jackknife 4. Standing Hamstrings Stretch This exercise will isolate the rectus abdominis and obliques, as well as the quadratus lumborum muscles of the lower back. Roll into a sidelying position on the Ab Lounge. Bend the elbow of your lower arm and rest your head on that arm. Reach overhead with your top arm and lightly hold the pull up bar. Bend the knees slightly and rest the feet on the foot rest. Exhale and bend your torso to the side.
GETTING STARTED 6. Torso And Hip Flexor Stretch 1. Once your Ab Lounge is assembled, make sure it is on a solid, level, carpeted surface with a minimum of 3 feet of clearance space behind and in front of the unit. Practice getting on and off your unit a few times until you are comfortable with this movement. 2. Review this Ab Lounge Owner’s Manual completely before you begin your exercise program. Remember to follow the instructions exactly – they have been developed with your health and safety in mind.
THE AB LOUNGE™ WORKOUT 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 bar. Exhale and slowly round your lower back, pulling your torso forward into a curl position.
2. Oblique Jackknife The Ab Lounge workout is for anyone in good health and at any fitness level. The workout has been designed using exercises that tone and stretch the muscles of your abs and waist. To help you achieve optimal results, each exercise is very focused and requires proper technique. Therefore you should gradually progress your program before trying to complete all of the repetitions and sets suggested in this manual. Give yourself time to build up to doing the entire program.
