Doing the Jackknife

• 1). Using the handlebar for support, carefully step over the bar connecting the seat and footrest.
  
  
• 2). Sit down slowly on the seat.
  
  
• 3). Center the hips and lean back into a comfortable reclining position. Place the feet on the footrest one at a time.
  
  
• 4). Adjust the footrest, if necessary, by grasping the adjustment knob on
  the underside of the footrest receiver. Pull the pin out to slide the footrest until your knees are at a right angle when the feet are resting on the footrest.
  
  
• 5). Reach overhead and grasp the handles lightly.
  
  
• 6). Exhale and slowly round your lower back, pulling forward into a curl position to begin the basic jackknife.
  
  
• 7). Contract your abdominal muscles in toward your spine as you pull forward for two counts. Pull the bottom of your rib cage down toward the top of your hips and pause for one count.
  
  
• 8). Inhale and slowly return to the starting position for two counts.
  
  
• 9). Increase the difficulty by straightening your legs and resting your calves or ankles on the foot rest.
  
  
• 10
  
  Lean back until your body is in a full recline.
  
  
• 11
  
  Using your hips, bring your torso and legs up for a two second count to form a "V." Hold for one second and slowly release for a two-second count.
  
  

Exercising Your Obliques

• 1). Drop your knees to one side. They should be at a 45 degree angle.
  
  
• 2). Exhale and slowly round your lower back, pulling forward into a curl position. Knees should maintain a 45 degree angle throughout the exercise.
  
  
• 3). Contract your abdominal muscles toward your spine as you pull forward for two counts, squeezing the oblique muscles. Pull the bottom of your rib cage down toward the top of your hips and pause for one count.
  
  
• 4). Return slowly for two counts. Drop your knees to the other side and repeat to work the other oblique.
  
  
• 5). Increase the difficulty further by rolling your entire body to one side on the Ab Lounge XL.
  
  
• 6). Reach overhead and grasp the strap. Rest your head in the other arm.
  
  
• 7). Rest your feet in the footrest.
  
  
• 8). Exhale and bend your torso to the side toward your hips for a two- second count. Pause at the end of the movement for one second, inhale and slowly return to the starting position for two seconds. Flex from the waist. Do not use your arms.