Ab lounge xl setup

Aim for a set of eight to 12 repetitions the first time you work out with the Ab Lounge. That's usually enough for any general strength-training exercise, but if you can do more than 12 repetitions with good form, go ahead and build endurance by performing more repetitions. 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 to degree angle. Perform another set of "crunches" in this position to engage those obliques. Grab onto both the front frame and rear frame near the bottom, and pull the machine open. Attach the locking arm to the left front frame with the bolt, washer and acorn nut provided.

Shift the other end of the locking arm to the top of the left rear frame and attach with the bolt, washer and acorn nut provided. Attach the locking arm to the top of the right front frame with the bolt, washer and acorn nut provided.

Move the loose end of the locking arm to underneath the rear right frame and attach with the bolt, washer and acorn nut provided. Lay the Ab Lounge 2 on either side and stand between the two frames, as you push the footrest out until the seat and bottom frame separate.

Keep pushing the seat until the edge of it is about two feet from the bottom frame. Putting the rest together is fairly simple. Select a clear area and lay newspaper on the floor as some components are pre-lubricated. Remove all the parts from the packing box and lay them on the floor. Check that you have the main assembly, two handlebars with locking knobs, a footrest assembly, two bands and an adjustment knob. Older models will also have acorn nuts, bolts and washers to attach the locking arms.

Examine the main component and determine which would be the left side and right side if you were sitting on the seat. Place the right side down and open it by holding the bottom of the two frames and spreading them apart. There should be a locking arm attached to the front frame facing you.

Pause for a couple deep breaths and upon the third inhale return to your starting position. Repeat this sequence for a total of 12 curls. Rotate your body by angling your legs 45 degrees to one side and keeping your shoulders facing front to work out your oblique muscles. Repeat the same steps as for the front curls.

This will help shape your waist and will add stability to your spine. Straighten both arms until your forearms end up behind the strap that links the grip handles. Straighten your legs, resting your calves or ankles on the foot rests.