FAILURE TO READ AND FOLLOW THE SAFETY INSTRUCTIONS STATED IN THE OWNERS MANUAL AND VIDEO MAY RESULT IN POSSIBLE SERIOUS INJURY OR DEATH. KEEP CHILDREN AWAY. MAXIMUM USER WEIGHT 275 LBS. REPLACE THIS LABEL IF DAMAGED, ILLEGIBLE OR REMOVED. CLASS HC.
WARNING LABEL 3 (4 locations)
CAUTION LABEL 1 (4 locations)
DETACH THIS END OF BAND FROM FRAME BEFORE FOLDING. FAILURE TO DO SO MAY RESULT IN INJURY.
CRUSH HAZARD. Keep hands clear during folding. Failure to do so, could result in crushed fingers.

CAUTION

Place hand here when folding. Keep hand outside of tubes to prevent pinched fingers.

SPECIFICATIONS AND PARTS

Ab Lounge XL Specifications: Product Weight: Approx. 35 lbs. Length: 54 Width: 31-3/4 Height: 45-1/2 Note: Dimensions are based on unit set up for use. Maximum user weight: 275 lbs.
X15905-3 head rest frame X15905-4 Focus Strap with Iso-Grip handles
X15908-1 handlebar X15907 seat
LOCATED ON BOTH SIDES OF FRAME
X15902-1 foot rest receiver

WARNING LABEL 3

X15901-8 locking arm mechanism
WARNING LABEL 2 CAUTION LABEL 1
X15906 foot rest assembly X15908-6 adjustment knob

X15901-8 locking arm

CAUTION LABEL 1

X15901-2 rear frame

Also Includes a Workout DVD

X15908-8 short band

WARNING LABEL 2

X15901-1 front frame

X15908-7 long band
X15903-1 seat support frame
The following parts are located in the Parts Box. Please make sure you have all of the parts before beginning assembly of your equipment.

1 - long band

X15908 PARTS BOX:
2 - handlebars with locking knobs 1 - short band

1 - adjustment knob

INTRODUCTION
Congratulations on your purchase of the Ab Lounge XL unit. 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 XL unit can help you get the results you want. Working out on comfortable, efficient equipment that allows you to start and progress at the level thats appropriate for you is a vital element in sticking with a program of regular exercise. With your Ab Lounge XL unit, youll use the abdominal muscles in smooth natural motions. Youll be able to adjust the equipment to fit your body and begin your workout right away - just what you need to improve your fitness the healthy, easy way! Just 30 minutes a week three enjoyable 10 minute sessions is all it takes to begin experiencing the toning and stretching benefits of your Ab Lounge XL unit. With regular use of your equipment, consistent aerobic exercise and a proper diet, you may soon notice some important changes in yourself, such as: More endurance and stamina Less body fat and excess weight Improved abdominal muscle tone Increased energy for daily tasks Less stress and a more positive outlook

With a minimal time commitment, youll receive an impressive return on your investment! Were so sure that you will be completely satisfied with your Ab Lounge XL unit that we encourage you to write or call our Customer Service Specialists at the address or phone number listed below or contact us on our website. As always, you have our personal assurance that we want your complete satisfaction. After all, your success is our success too! Sincerely, Karla Williamson, Customer Service Ab Lounge XL, Customer Service Department 248 Fitness Quest Plaza, Canton, OH 44750-1001 Call Toll Free: 1-800-321-9236 Monday Friday, 8:30am to 8:00pm, EST Email: customersupport@fitnessquest.com www.fitnessquest.com Please do not call the above number for Parts. See Ordering Missing or Defective Parts section below. IMPORTANT: This owner's manual is the authoritative source of information about your Ab Lounge XL unit. Please read it carefully and follow all the instructions.
Ordering Missing or Defective Parts
When ordering parts, please contact our Parts Department, toll free at 1-800-497-5831 Monday through Friday, 8:30am to 8:00pm, Eastern Standard Time. IMPORTANT: You must have your serial number, date of purchase, and this manual ready when calling for parts. Serial #: _____________________________ If you would like a FREE VHS* copy of your DVD, simply give us a call. All you have to do is pay $3.95 for shipping and handling.
*Offer valid for a limited time. Limit one video per customer. Additional shipping and handling charges may apply to deliveries outside the continental U.S.

ASSEMBLY INSTRUCTIONS

Occasionally our products contain components that are pre-lubricated at the factory. We recommend that you protect flooring, or anything else the parts may contact, with newspaper or cloth.
NOTE: All location references, such as front, rear, left or right, made in these instructions are from the user sitting on the unit and facing forward.

FIGURE 1

X15908-1 Handlebar with Locking Knob X15908-7 Long Band
X15906 Foot Rest Assembly X15908-8 Short Band X15901 Main Assembly
Step 1. Remove the Main Assembly and all parts from packing and place them on floor as shown in Figure 1.
Attaching the Locking Arm Mechanism
X15901-8 Locking Arm X15901-8 Locking Arm Mechanism
Step 2. Lift and place the unit on its right side with the left side and Locking Arm facing up as shown in Figure 2. Open the unit by grasping the bottom of the Front and Rear Frames and spread them apart. Swing the Locking Arm, located on the Left Front Frame, around so the notch lines up with the pin on the Left Rear Frame. Push down on the button on the Locking Arm Mechanism and slide it back while you hook the notch over the pin.

(continued on next page)

When to Exercise
The hour just before the evening meal is a popular time for exercise. The late afternoon workout provides a welcome change of pace at the end of the work day and helps dissolve the day's worries and tensions. Another popular time to work out is early morning, before the work day begins. Advocates of the early start say it makes them more alert and energetic on the job. Among the factors you should consider in developing your workout schedule are personal preference, job and family responsibilities, availability of exercise facilities and weather. It's important to schedule your workouts for a time when there is little chance that you will have to cancel or interrupt them because of other demands on your time. You should not exercise strenuously during extremely hot, humid weather or within two hours after eating. Heat and/or digestion both make heavy demands on the circulatory system, and in combination with exercise can be an over-taxing double load.

Clothing

All exercise clothing should be loose-fitting to permit freedom of movement, and should make the wearer feel comfortable and self-assured. Never wear rubberized or plastic clothing, such garments interfere with the evaporation of perspiration and can cause body temperature to rise to dangerous levels. We recommend wearing comfortable athletic shoes made of good support with non-slip soles. Do not use this equipment with bare feet or when wearing only socks or stockings.

Tips to Keep You Going

1) Adopt a specific plan and write it down. 2) Keep setting realistic goals as you go along, and remind yourself of them often. 3) Keep a log to record your progress and make sure to keep it up-to-date. See charts in this booklet. 4) Include weight and/or percent body fat measures in your log. Extra pounds can easily creep back. 5) Enlist the support and company of your family and friends. 6) Update others on your successes. 7) Avoid injuries by pacing yourself and including a warm up and cool down period as part of every workout. 8) Reward yourself periodically for a job well done!
Measuring Your Heart Rate
When checking Heart Rate during a workout, take your pulse within five seconds after interrupting exercise because it starts to go down once you stop moving. Count pulse for 10 seconds and multiply by six to get the per-minute rate.

Target Heart Rate

Aerobic intensity guidelines for healthy adults are generally set at 40 to 85 percent of heart rate. But, if youre out of shape, remember that moderate to low level and consistent cardiovascular training well below the standard recommendations set forth can result in substantial and beneficial effects to your health and can greatly improve cardiovascular endurance. You can use the following calculation to determine what percentage of your heart rate you are working at: % heart rate = (220 - age) x %. Using this calculation, a 70% heart rate for a 40 year old would be (220 - 40) x 70% or 126. Thus, this individual would need to reach 126 beats per minute to equal a 70% heart rate. The above are guidelines, people with any medical limitations should discuss this formula with their physician.
WARM UP & COOL DOWN STRETCHES
When performing these stretches, your movements should be slow and smooth, with no bouncing or jerking. Move into the stretch until you feel a slight tension, not pain, in the muscle and hold the stretch for 20 to 30 seconds. Breathe slowly and rhythmically. Be sure not to hold your breath. Remember that all stretches must be done for both sides of your body.

1. Quadriceps Stretch

Stand close to a wall, chair or other solid object. Use one hand to assist your balance. Bend the opposite knee and lift your heel towards your buttocks. Reach back and grasp the top of your foot with the same side hand. Keeping your inner thighs close together, slowly pull your foot towards your buttocks until you feel a gentle stretch in the front of your thigh. You do not have to touch your buttocks with your heel. Stop pulling when you feel the stretch. Keep your kneecap pointing straight down and keep your knees close together. (Do not let the lifted knee swing outward.) Hold for 20 to 30 seconds. Repeat for the other leg.
2. Calf and Achilles Stretch
Stand approximately one arms length away from a wall or chair with your feet hip-width apart. Keeping your toes pointed forward, move one leg in close to the chair while extending the other leg behind you. Bending the leg closest to the chair and keeping the other leg straight, place your hands on the chair. Keep the heel of the back leg on the ground and move your hips forward. Slowly lean forward from the ankle, keeping your back leg straight until you feel a stretch in your calf muscles. Hold for 20 to 30 seconds. Repeat for the opposite leg.

3. Overhead/Triceps Stretch
Stand with your feet shoulder width apart and your knees slightly bent. Lift one arm overhead and bend your elbow, reaching down behind your head with your hand toward the opposite shoulder blade. Walk your fingertips down your back as far as you can. Hold this position. Reach up with your opposite hand and grasp your flexed elbow. Gently assist the stretch by pulling on the elbow. Hold for 20 to 30 seconds. Repeat for the opposite arm.

4. Back Stretch

Stand with your legs shoulder width apart and your knees slightly bent. Bend forward from your waist with your arms extending loosely in front of your body. Gently bend from the waist flexing your body as far forward as it will go. Hold for 20 to 30 seconds. Straighten up and repeat.
5. Standing Hamstrings Stretch
Stand with your legs hip-width apart. Extend one leg out in front of you and keep that foot flat against the ground. With your hands resting lightly on your thighs, bend your back leg and lean forward slightly from your hips until you feel a stretch in the back of your thigh. Be sure to lean forward from the hip joint rather than bending at your waist. Hold for 20 to 30 seconds. Repeat for the opposite leg.
6. Buttocks, Hips and Abdominal Stretch
Lay flat on your back with your hips relaxed against the floor. Bend one leg at the knee. Keeping both shoulders flat on the floor, gently grasp the bent knee with your hands and pull it over your body and towards the ground. You should feel a stretch in your hips, abdominals and lower back. Hold for 20 to 30 seconds and release. Repeat for opposite side.

7. Inner Thigh Stretch

Sit on the floor and bend your legs so that the soles of your feet are together. Place your elbows on your knees. Lean forward from the waist and press down lightly on the inside of your knees. You should feel a stretch in the muscles of your inside thigh. Hold for 20 to 30 seconds and release.

8. Arm Pullback

Ab Lounge XL Workout that is perfect for most beginners. Start by doing the Ab Blasting workout (or as much of the workout as you can comfortably perform) once a day, every other day. Then gradually increase the number of workouts you do every other day until you can comfortably complete three workouts every other day with good form. Intermediates should strive to complete three Ab Blasting workouts every other day. Once you can comfortably complete these workouts with good form and technique, you should begin to increase the frequency and duration of your workouts. But, you should only increase one of these elements at a time. Once you are familiar with the Ab Blasting workout, you may want to develop your own workout for variety. You can incorporate the exercises found on pages 16 - 18 of this booklet into your own customized exercise routine. Start out by doing 10 repetitions of the Basic Exercises during each workout until you can complete all of the repetitions with good form. When you can complete one set of 10 repetitions of each Basic Exercise, then you are ready to add the Bonus Exercises to your workout or perform additional sets of your basic routine. Use the Workout Tracking Sheets on page 19 to record the number of repetitions and sets that you are able to do with each workout. Using the Workout Progress Chart at the end of this manual will also help you keep track of your progress. Advanced should strive for a long term goal of completing a 30 to 60 minute workout on the Ab Lounge XL unit most days of the week. This can be accomplished by repeating the Ab Blasting workout, developing your own workout or a combination of both. But remember, always work and progress at a pace that is comfortable to you and make sure you can complete each exercise with good form and technique.
Developing Your Ab Lounge XL Workout
The choices you make about the frequency (how often), the duration (how long), and intensity (how hard) at which you will workout, will directly influence your results. Before beginning any workouts on the Ab Lounge XL unit, you should first determine your current fitness level. The following are guidelines that you can use to determine your fitness level, but remember these are just guidelines. You must always listen to your body. Start out at a level that is comfortable to you and progress sensibly. Beginner No previous exercise experience, or have not exercised in a long time. Intermediate Have been performing abdominal exercises regularly for three months or more. Advanced Have been performing abdominal exercises regularly for six months or more.
How Often, How Long, How Hard
Beginners should start out slowly and only do as many exercises as you can with good form and technique. Your Ab Lounge XL System includes Rosalie Browns Ab Blasting DVD. The DVD includes a 10 minute

CARE & STORAGE

Care directions
Your equipment has been carefully designed to require minimum maintenance. To ensure this, we recommend that you do the following: Keep your equipment clean. Wipe sweat, dust or other residue off the seat, foot rest and handlebars with a soft, clean cloth after each use. Before each use, check the bands, fabric, and stitching for signs of fraying. If you notice any wear, stop using the equipment immediately. Call our Parts Department to order replacement parts. Refer to the front of this Manual for How to Order Missing or Defective Parts. To protect your equipment from stains and dirt, you may want to spray the fabric with any type of protective fabric spray. Before each use, check the frame and pivot assembly to be sure that it is in proper working order. Also check all nuts and bolts to be sure that they are tight. If the unit is not in proper working order, stop using the equipment immediately.

Storage directions

Store your equipment in a dry area away from children and high traffic areas.
GETTING STARTED ON YOUR AB LOUNGE XL EQUIPMENT
Getting On Your Ab Lounge XL Equipment
Stand next to the unit, near the foot rest. See Fig. 1. Place one hand lightly on the handlebar and carefully step over the bar that connects the seat and foot rest. See Fig. 2. Facing the foot rest, slowly sit down on the seat. See FIG. 3. When the hips feel centered, lean back into the unit in a comfortable reclining position. Lift the feet, one at a time, and place them on the foot rests. Reach overhead and grasp the Iso-Grip handles with a light grip. See FIG. 4.
To Get Out Of Your Ab Lounge XL Equipment
Release the hands from the Iso-Grip handles and lean forward until you are sitting upright. Lower the feet one at a time until they are flat on the floor. Stand up slowly, using the handlebars on the sides of the unit, and carefully step back over the bar to one side of the unit.

FIG. 1

FIG. 2

FIG. 3

FIG. 4
Adjusting the Ab Lounge XL Equipment for Your Body
The unit is easy to adjust, and allows a comfortable fit for almost any body size. To adjust the foot rest, grasp the adjustment knob on the under side of the foot rest receiver. Pull the pin out and slide the foot rest closer to or further away from the seat. Replace the pin into one of the holes in the foot rest. Make sure the pin is secured before placing the feet on the foot rest. See FIG. 5. The foot rest should be adjusted to a point where the knees are bent about 90 degrees, or at a right angle, when the feet are resting on the foot rest. See FIG. 6.

FIG. 5

FIG. 6

AB LOUNGE XL EXERCISES

See pages 13 - 14 for instructions on how to include these exercises in your own custom Ab Lounge XL Workout.

BASIC EXERCISES

1. Basic Jackknife This abdominal curl 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. Reach overhead and grasp the Iso-Grip handles. Exhale and slowly round your lower back, pulling your torso forward into a curl position. As you pull forward, contract your abdominal muscles inward toward your spine and pull the bottom of your rib cage down toward the top of your hip bones. Pause at the end of the curl movement, then inhale and slowly return to the starting position. To help you maintain a slow tempo, pull forward for two counts, pause for one count, and return to the start for two counts. These five-second repetitions will make the muscle work harder by avoiding momentum. Do not pull with your arms or lift your feet off the foot rest. See FIG. 7 & 8.

EXERCISE BASIC JACKKNIFE OBLIQUE JACKKNIFE JACKKNIFE w/LEG LIFT EXTENDED ARM JACKKNIFE EXTENDED LEG JACKKNIFE TORSO AND HIP FLEXOR STRETCH ADVANCED JACKKNIFE LATERAL JACKKNIFE EXERCISE BASIC JACKKNIFE OBLIQUE JACKKNIFE JACKKNIFE w/LEG LIFT EXTENDED ARM JACKKNIFE EXTENDED LEG JACKKNIFE TORSO AND HIP FLEXOR STRETCH ADVANCED JACKKNIFE LATERAL JACKKNIFE DATE REPS SETS DATE REPS SETS DATE REPS SETS DATE REPS SETS
CARDIOVASCULAR CONDITIONING
Exercise that challenges the heart is a simple part of an exercise program almost anyone can walk, run, treadmill, climb steps, or bike. But, creating a progressive, time efficient and results oriented cardio program takes a little planning. A properly designed and consistently performed cardiovascular training program is an essential part of your program if you want to improve your health and lose weight, or maintain a healthy lifestyle.

Training Aerobically

Aerobic exercise is the key to building a stronger heart and can reduce your chances of heart disease, as well as burn lots of fat and calories. Aerobic exercise is any activity that you can keep at for several minutes or longer and increases your heart rate. Activities that have the potential to condition the heart typically involve the (continued on next page)
large muscles of the hips, thighs, and buttocks. Examples include walking, hiking, jogging, running, cycling, in-line skating, swimming, cross-country skiing, and stair stepping.
Cool Down and Stretching Your workout should be followed by a cool down. The cool down should consist of 5 to 10 minutes of slow walking followed by stretching. Refer to the stretches found on pages 11 and 12 of this manual. Never push yourself beyond a point of gentle tension or strain. Keep your movements gentle, rhythmic and controlled.
Benefits of Aerobic Training
Health benefits of aerobic exercise include the following: 1. A stronger and healthier heart. 2. Increased HDL. This good cholesterol helps keep your arteries unplugged and healthy. 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. Youll 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. Efficient delivery and use of blood and oxygen is the key to increased vigor and performance.

How Often, How Long, and How Hard
The choices you make about the frequency (how often), duration (how long), and intensity (how hard) at which you will train, will directly influence your training results. How often. If you want to see serious improvements in your fitness, lose weight and develop a good training base, you need to do cardio workouts three to six times per week. If you are just starting a program or out of shape, dont let these recommendations discourage or mislead you. Realize that doing cardio training two to three times per week will still result in significant fitness improvement and health benefits. Your long-term goal is to build up to exercising your heart on most days of the week. How long. How long you work out depends on your current level of fitness. Again, if youre just starting a program or out of shape, dont follow strict textbook recommendations. Instead, start with 5 to 10 minutes once or twice per day. You will see significant fitness improvement. Your long-term goal is to build to a duration of 30 to 60 minutes of cardiovascular activity on most days of the week. How hard. Aerobic intensity guidelines for healthy adults are generally set at 40 to 85 percent of heart rate. But, if youre out of shape, remember that moderate to low level and consistent cardiovascular training well below the standard recommendations set forth can result in substantial and beneficial effects to your health and can greatly improve cardiovascular endurance. You can use the following calculation to determine what percentage of your heart rate you are working at: % heart rate = (220 - age) x %. Using this calculation, a 70% heart rate for a 40 year old would be (220 - 40) x 70% or 126. Thus, this individual would need to reach 126 beats per minute to equal a 70% heart rate. Refer to the Measuring Your Heart Rate section on page 10 of this manual for information on how to measure your heart rate. The above are guidelines, people with any medical limitations should discuss this formula with their physician.
Warming Up And Cooling Down
Warming up and cooling down are essential to a balanced and safe exercise program. A proper warm-up and cool-down can: Make your workouts safe and easier to do, Limit the risk of unnecessary stress on your heart, Get you ready for your activity, Improve your stamina and endurance (you wont tire as quickly), Decrease your risk for injury, Increase enjoyment of your workouts, and Help you stick with your health and fitness program. Warm-Up To prevent injury and maximize performance, we recommend that each workout period should start with a warm-up. Your warm-up should gently prepare your muscles for the coming exertion. Start by doing 5 to 10 minutes of gentle exercise that gradually increases your heart rate and loosens up your muscles. Your warm-up exercise should be aerobic in nature and only require an easy, unforced range of motion. This should be followed by 5 to 10 minutes of stretching. Refer to the stretches found on pages 11 and 12 of this manual. Never push yourself beyond a point of gentle tension or strain. Keep your movements gentle, rhythmic and controlled.

PROGRESSIVE CARDIOVASCULAR TRAINING PROGRAM
The training program that follows is a progressive training program for cardiovascular conditioning. It can be used for any aerobic activity you choose. But remember, these are only guidelines. People with medical conditions should discuss this training program with their physician.

CONDITIONING BASE

WEEK HOW OFTEN

(times per week)

HOW LONG

(minutes)

HOW HARD

(% heart rate)

(RPE)*
RPE DESCRIPTIVE RATING Somewhat easy to somewhat hard Somewhat easy to somewhat hard Somewhat easy to somewhat hard Somewhat easy to somewhat hard Somewhat easy to somewhat hard Somewhat easy to somewhat hard

2-3 2-3 2-3 2-3-4

5 - - - - - - 20

40 - - - - - - 60

2-4 2-4 2-4 2-4 2-4 2-4
MOVING BEYOND BASE-LEVEL FITNESS

WEEK 7-- - - - - 27

HOW OFTEN
RPE DESCRIPTIVE RATING Moderate to somewhat hard Somewhat hard to hard Somewhat hard to hard Somewhat hard to hard Somewhat hard to hard Somewhat hard to hard

3-4 3-4 3-4 3-5 3-5 3-6

20 - - - - - - 35

60 - - - - - - 75

3-4 4-5 4-5 4-5 4-5 4-5

MAINTENANCE

WEEK After 4-6 months
RPE DESCRIPTIVE RATING Easy - Moderate to somewhat hard

30 - 60

40 - 85
*RPE = rating of perceived exertion; this means you match up a numerical rating (RPE) of 1-10, with how you feel (RPE descriptive rating in chart above). A rating of 2 -3 is equal to a warm-up or recovery level of effort; 4 - 5 equates to moderate to somewhat challenging; 6 -10 represents effort that is somewhat hard, to very hard.

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. You should adapt to this increase over a period of a week or two, and then consider changing one of the other variables (frequency, duration or intensity) or further progressing the one youve adapted to.

Top Aerobic Exercise

No one cardiovascular activity is better than another! Manipulating how hard (intensity), how often (duration), and how long (frequency) you participate in a particular aerobic activity determines its effectiveness or lack thereof. And of course, you have to like what youre doing. Choose the type of aerobic activity that is right for you by identifying one or more types of cardio exercise that you can see yourself sticking to, and enjoying, for the rest of your life. Often, the best aerobic exercise will be not one, but several activities that are fun and feel good to your body. Excellent cardiovascular activities include, but are not limited to, walking, swimming, water fitness, jogging, running, cross-country skiing, in-line skating, lateral movement training (slide), cycling, mountain biking, and step training.

CARDIO WORKOUT TRACKING SHEETS
HOW LONG (minutes) HOW HARD (RPE)*

ACTIVITY

HEART RATE

HOW LONG (minutes)

HOW HARD (RPE)*
Using Healthy Eating Choices

Table of Contents

Introduction. 24 The Jump Start Diet. 24 Breakfast Choices. 25 Morning Snack. 25 Lunch. 26 Afternoon Snack. 26 Dinner. 26-27 Evening Snack. 28

Introduction

This program is designed to "jump start" you on your way to better health and fitness. In just 2 weeks, just 14 short days, you will begin to form habits to help you reach your fitness goals faster and easier than ever before.

The Jump Start Diet

This 2-week menu plan is based on 1200 to 1300 calories. We have consciously used real food and have even put in some foods often thought of as "off limits" when trying to lose weight. The plan is nutritionally sound and offers a variety of foods from all food categories. You may substitute one food within a food group for another, such as a pear for an apple or 3 oz. of chicken for 3 oz. lean beef. The most important thing to remember is to pay attention to portion sizes. When it says 1 cup, you need to measure out 1 cup, etc. The plan is extremely simple to follow. Simply pick one selection for each meal as your day goes along. Note that your lunch will consist of a Lean Cuisine meal. This is done so that you have a realistic option to eat at work or on the go. (If you don't find Lean Cuisine meals at your local grocer, other options are Healthy Choice and Weight Watchers lunches.) We have also built in a special treat at the end of most days. This is because people have the biggest success when they are allowed to have some of their favorite foods. They do not feel deprived and are not tempted to binge. Success comes because they are able to stick with the plan, lose weight and meet their goals without feeling like they were "on a diet". The important thing to remember is to use only the portion size given, do not go back for more or guess on your portion size. If you do not wish to eat the snack after your evening meal, or feel that you cannot limit your portion size, it can be omitted. Foods and condiments that can be used without adding significant calories include: Non-caloric beverages, this includes diet carbonated drinks Fat free condiments such as mustard, ketchup and vinegar Seasonings such as onion, garlic and herbs Artificial sweeteners Coffee, tea and herbal teas

BREAKFAST CHOICES

(CHOOSE JUST ONE OPTION)
8 oz. water 1/2 cup oatmeal, cooked 1 cup skim milk 1/2 banana 8 oz. water 2 pancakes (4 inches across) 1 Tbsp. maple syrup 1/2 cup orange juice 8 oz. water 1 slice french toast 1/2 cup fresh blueberries 1 cup skim milk 8 oz. water 1/2 english muffin 1 egg poached 1/2 cup fruit juice oz. water slice whole grain bread egg scrambled cup cubed melon

MORNING SNACK

8 oz. water 1 cup fat free yogurt 8 oz. water 1 cup sugar free hot chocolate made with skim milk 8 oz. water 1 pear 8 oz. water 1 orange 8 oz. water 1 apple 8 oz. water 1 cereal bar (about 140 calories) 8 oz. water 1 kiwi

1 oz. pretzels 1 cup skim milk oz. water tsp. peanut butter crackers cup skim milk
1/2 cup cereal 1/2 skim milk 8 oz. water

WORKOUT PROGRESS CHART

Measuring Sites 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 youll need. We suggest you keep these in a notebook. You will find it both informative and motivational to look back at what youve done. This data will help you chart future fitness goals as you continue to improve. Waist Abdomen Hips Thighs (L/R)

Calves (L/R)

Weight

Abdomen

Thighs

Calves

Dedication to Quality
We warrant this product to be free from all defects in material and workmanship when used according to the manufacturers instructions. See Limited Warranty Card for details. Save your sales receipt. (You may wish to staple it into this manual.)

10/17/05

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.

OWNERS MANUAL

Dedication to Quality
Fitness Quest warrants this product to be free from all defects in material and workmanship when used according to the manufacturers 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. Serial #: ___________________ Date Of Purchase: ___________ Save your sales receipt. (You may wish to staple it into this manual.)
For Maximum Effectiveness and Safety, Please Read This Owners Manual Before Using Your Ab Lounge2

2/18/05 RTL

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 youll need. We suggest you keep these in a notebook. You will find it both informative and motivational to look back at what youve done. This data will help you chart future fitness goals as you continue to improve.
Measuring Sights Waist Abdomen Hips Thighs (L/R)

Calves (L/R)

Weight

Abdomen

Thighs

Calves

CARE & STORAGE

Care directions

Your Ab Lounge 2 has been carefully designed to require minimum maintenance. To ensure this, we recommend that you do the following: Keep your unit clean. Wipe sweat, dust or other residue off the seat, foot rest and handlebar with a soft, clean cloth after each use. Periodically check the bands for signs of fraying. If you notice any wear, call our Customer Service Department at 1-800-321-9236, Monday through Friday, 9:00am to 5:00pm, Eastern Standard Time for assistance. To protect your unit from stains and dirt, you may want to spray the fabric with any type of protective fabric spray. Regularly check all nuts and bolts to be sure that they are tight.

TABLE OF CONTENTS

Important Safety Information..2 Unit Warning and Caution Labels..2-3 Specifications & Parts..3 Introduction...4 Exercise Guidelines..5-6 Stretches..6-7 Getting Started...8 The Ab Lounge 2 Workout..9 The Ab Lounge 2 Exercises.10-14 Ab Lounge 2 Workout Progression.14-15 Cardiovascular Conditioning..15 Your Total Fitness Program..19 Care & Storage...20 Workout Progress Chart..Inside back cover

Storage directions

Store your equipment in a dry area away from children and high traffic areas.
2004 and 2005 Fitness Quest Inc. All rights reserved. Ab Lounge2 is a trademark of Fitness Quest Inc. U.S. Patented #5,681,250. No part of this booklet may be reproduced or utilized in any form or by any means electronic, mechanical or otherwise without the expressed written consent of the copyright holder. 2/18/05
IMPORTANT SAFETY INFORMATION
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. Even if you are an experienced exerciser, start with the basic workout and become familiar with all of the exercises before moving on to the Bonus Exercises on pages 13 and 14 of this manual. Progress at a pace that is comfortable for you. Inspect the equipment. Before EACH use, visually inspect the unit including stitching, fabric, frame and pivot area. Do not use unit if you detect any tearing, fraying or cuts on fabric. Do not use unit if any pivoting assembly is not working properly. Do not overexert yourself with this or any other exercise program. Listen to your body and respond to any reactions you may be having. You must learn to distinguish good pain, like fatigue, from bad pain, which hurts. If you experience any pain or tightness in your chest, an irregular heartbeat or shortness of breath, stop exercising immediately. Consult your physician before continuing. Use care when getting on and off the equipment. Set up and use your Ab Lounge 2 on a solid, level, carpeted surface. Follow the instructions demonstrated in your video and on page 9 in this manual for proper entry and exit techniques. Wear appropriate clothing when exercising. Workout clothing should be comfortable and lightweight. Wear athletic shoes, such as running or aerobic shoes. Do not use this product with bare feet or when wearing only socks or stockings. Have plenty of clearance behind and in front of your Ab Lounge 2. It is important to keep children, pets, furniture and other objects out of the way when using your unit. You should have a minimum of 3 feet of clearance both in front of and behind your unit. The Ab Lounge 2 is not intended for use by children. Keep this and all fitness equipment out of the reach of children. REMEMBER - REVIEW THIS OWNERS MANUAL AND THE INSTRUCTIONAL VIDEO THOROUGHLY BEFORE STARTING YOUR WORKOUT!

YOUR TOTAL FITNESS PROGRAM
A Total Fitness Program is more than just exercise. It is a fitness for life plan that goes hand in hand with an overall healthy lifestyle. This includes regular check-ups, healthy eating habits and exercise for the rest of your life. Your total fitness program consists of four parts: Aerobic exercise to burn fat and calories. Strength conditioning exercises to tone and tighten your muscles, increase your metabolic rate, and strengthen your bones. Stretching exercises to keep you moving freely and help prevent injuries. A diet that is safe, sensible and healthy. (Refer to the enclosed Eating Plan booklet.) Today, all fitness research recommends both aerobic exercise and strength conditioning to achieve balanced fitness. By improving your aerobic fitness you will strengthen your heart and lungs, increase your stamina and endurance and help with weight loss. Strength conditioning adds lean muscle to your body, which increases your bodys metabolism. In this process, your body burns more calories, even while you rest. When you combine aerobic workouts with strength conditioning, you can burn more fat and calories than with just aerobic exercises alone. The Ab Lounge 2 workout will help you out with part of your Total Fitness Program by giving you a toning and stretching workout for your core abdominal muscles. Adding aerobic workouts at least three times per week and building to 30 minutes per session will accelerate results and benefits. Good examples of aerobic exercise include walking, hiking, swimming, jogging and stair stepping. Benefits of a progressive aerobic program can include weight loss and a decreased risk for heart disease and other chronic ailments. Strength training for your upper and lower body, and some total body stretching will round out your program. But, you also need to make healthy, low-fat eating a big priority as well. Please refer to your Eating Plan Booklet.
Consult with your physician about an eating plan thats right for you. Healthy
eating habits and exercise will help you reach your goal! We recommend that you follow dietary guidelines approved by the U.S. Department of Agriculture and the U.S. Department of Health and Human Services. These guidelines are contained in the Food Guide Pyramid.

Fats, Oils, & Sweets

UNIT WARNING AND CAUTION LABELS
IMPORTANT: SEE PAGE 3 FOR PLACEMENT OF FOLLOWING WARNING AND CAUTION LABELS ON UNIT. WARNING LABEL 1

WARNING

FAILURE TO READ AND FOLLOW THE SAFETY INSTRUCTIONS STATED IN THE OWNERS MANUAL AND VIDEO MAY RESULT IN POSSIBLE SERIOUS INJURY OR DEATH.KEEP CHILDREN AWAY. MAXIMUM USER WEIGHT 250 LBS. REPLACE THIS LABEL IF DAMAGED, ILLEGIBLE OR REMOVED.
WARNING LABEL 2 (2 locations)
DETACH THIS END OF BAND FROM FRAME BEFORE FOLDING. FAILURE TO DO SO MAY RESULT IN INJURY.
Starting at the base of the pyramid, you should strive for 6 - 11 servings a day from the Bread, Cereal, Rice and Pasta food group. You should eat 3 - 5 servings a day from the Vegetable group, and 2 - 4 servings from the Fruit group. You should also eat 2 - 3 servings a day from the Milk, Yogurt and Cheese group, and from the Meat, Poultry, Fish, Beans, Eggs and Nuts food group. Lastly, use Fats, Oils and Sweets sparingly.
Milk, Yogurt & Cheese
Meat, Poultry, Fish, Beans, Eggs & Nuts

Vegetable Group

Fruit Group
Bread, Cereal, Rice & Pasta Group
Sugar (added) Fat (naturally occurring and added)

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. You should adapt to this increase over a period of a week or two, and then consider changing one of the other variables (frequency, duration or intensity) or further progressing the one youve adapted to.
WARNING & CAUTION LABELS CONTINUED
WARNING LABEL 3 (4 locations) CAUTION LABEL 1 (4 locations)
CRUSH HAZARD. Keep hands clear during folding. Failure to do so, could result in crushed fingers.

CAUTION

Place hand here when folding. Keep hand outside of tubes to prevent pinched fingers.

Top Aerobic Exercise

No one cardiovascular activity is better than another! Manipulating how hard (intensity), how often (duration), and how long (frequency) you participate in a particular aerobic activity determines its effectiveness or lack thereof. And of course, you have to like what youre doing. Choose the type of aerobic activity that is right for you by identifying one or more types of cardio exercise that you can see yourself sticking to, and enjoying, for the rest of your life. Often, the best aerobic exercise will be not one, but several activities that are fun and feel good to your body. Excellent cardiovascular activities include, but are not limited to, walking, swimming, water fitness, jogging, running, cross-country skiing, in-line skating, lateral movement training (slide), cycling, mountain biking, and step training.

SPECIFICATIONS & PARTS
Ab Lounge 2 Specifications: Product Weight: Approx. 32 lbs. Length: 39-1/2 Width: 30 Height: 44-1/2 Maximum user weight: 250 lbs.
Includes Workout DVD or Video
CARDIO 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 youll need. We suggest you keep these in a notebook. You will find it both informative and motivational to look back at what youve done. This data will help you chart future fitness goals as you continue to improve.
Activity Date How Long (minutes) Heart Rate How Hard (RPE)*

Pull Up Strap

Handlebar Foot Rest Foot Extension Tube

WARNING LABEL 1

LOCATED ON BOTH SIDES OF FRAME
WARNING LABEL 3 WARNING LABEL 2 CAUTION LABEL 1
Foot Tube Plug Short Band
WARNING LABEL 2 *RPE = rating of perceived exertion; this means you match up a numerical rating (RPE) of 1-10, with how you feel (RPE descriptive rating in chart above). A rating of 2 -3 is equal to a warm-up or recovery level of effort; 4 - 5 equates to moderate to somewhat challenging; 6 -10 represents effort that is somewhat hard, to very hard.

Locking Arm

Long Band

Back Frame

Front Frame

CAUTION LABEL 1

Seat Support Frame

INTRODUCTION

Congratulations on your purchase of the Ab Lounge 2. 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 2 can help you get the results you want. Working out on comfortable, efficient equipment that allows you to start and progress at the level thats appropriate for you is a vital element in sticking with a program of regular exercise. With your Ab Lounge 2, youll use the abdominal muscles in smooth natural motions. Youll be able to adjust the Ab Lounge 2 to fit your body and begin your workout right away - just what you need to improve your fitness the healthy, easy way! Just 30 minutes a week three enjoyable 10 minute sessions is all it takes to begin experiencing the toning and stretching benefits of your Ab Lounge 2. With regular use of your Ab Lounge 2 and consistent aerobic exercise, you may soon notice some important changes in yourself, such as: More endurance and stamina Less body fat and excess weight (if you do not increase your caloric intake) Improved abdominal muscle tone Increased energy for daily tasks Less stress and a more positive outlook

How hard. Aerobic intensity guidelines for healthy adults are generally set at 40 to 85 percent of heart rate. But, if youre out of shape, remember that moderate to low level and consistent cardiovascular training well below the standard recommendations set forth can result in substantial and beneficial effects to your health and can greatly improve cardiovascular endurance.
Progressive Cardiovascular Training Program
The training program that follows is a progressive training program for cardiovascular conditioning. It can be used for any aerobic activity you choose. CONDITIONING BASE
How Often How Long How Hard How Hard Week (times per week) (minutes) (% heart rate) (RPE)* 2-3 2-3 2-3 2-3-- - - - - - - - - - - - 60 2-4 2-4 2-4 2-4 2-4 2-4 RPE Descriptive Rating Somewhat easy to somewhat hard Somewhat easy to somewhat hard Somewhat easy to somewhat hard Somewhat easy to somewhat hard Somewhat easy to somewhat hard Somewhat easy to somewhat hard
With a minimal time commitment, youll receive an impressive return on your investment! Were so sure that you will be completely satisfied with your Ab Lounge 2 that we encourage you to write or call our Customer Service Specialists at the address or phone number listed below or contact us on our website. As always, you have our personal assurance that we want your complete satisfaction. After all, your success is our success too! Sincerely,
MOVING BEYOND BASE-LEVEL FITNESS
How Long How Often Week (times per week) (minutes) 7-- - - 19 3-4 3-4 3-4 3-5 3-5 3-- - - - - - 35 How Hard (% heart rate) 60 - - - - - - 75 How Hard (RPE)* 3-4 4-5 4-5 4-5 4-5 4-5 RPE Descriptive Rating Moderate to somewhat hard Somewhat hard to hard Somewhat hard to hard Somewhat hard to hard Somewhat hard to hard Somewhat hard to hard
Karla Williamson, Customer Service Ab Lounge 2, Customer Service Department 226 Fitness Quest Plaza, Canton, OH 44750-1001 1-800-321-9236, Monday Friday, 9:00am to 5:00pm, EST www.fitnessquest.com
IMPORTANT: This owners manual is the authoritative source of information about your Ab Lounge 2. Please read it carefully and follow all the instructions.

20 - - 27

MAINTENANCE
Week After 4-6 months How Often How Long How Hard How Hard (times per week) (minutes) (% heart rate) (RPE)* 3-- - 85 3-6 RPE Descriptive Rating Easy - Moderate to somewhat hard
Your Ab Lounge 2 System consists of the following components:
Part Name Ab Lounge 2 Workout Video Jump Start Booklet Eating Plan Booklet
*RPE = rating of perceived exertion; this means you match up a numerical rating (RPE) of 1-10, with how you feel (RPE descriptive rating in chart above). A rating of 2 -3 is equal to a warm-up or recovery level of effort; 4 - 5 equates to moderate to somewhat challenging; 6 -10 represents effort that is somewhat hard, to very hard.
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. Youll 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. Efficient delivery and use of blood and oxygen is the key to increased vigor and performance.

Warm-Up

To prevent injury and maximize performance, we recommend that each workout period should start with a warm-up. Your warm-up should gently prepare your muscles for the coming exertion. Start by doing 5 to 10 minutes of gentle exercise that gradually increases your heart rate and loosens up your muscles. Your warm-up exercise should be aerobic in nature and only require an easy, unforced range of motion. This should be followed by 5 to 10 minutes of stretching. Refer to the stretches found on pages 6 and 7 of this manual. Never push yourself beyond a point of gentle tension or strain. Keep your movements gentle, rhythmic and controlled.
How Often, How Long, and How Hard
The choices you make about the frequency (how often), duration (how long), and intensity (how hard) at which you will train, will directly influence your training results. How often. If you want to see serious improvements in your fitness, lose weight and develop a good training base, you need to do cardio workouts three to six times per week. If you are just starting a program or out of shape, dont let these recommendations discourage or mislead you. Realize that doing cardio training two to three times per week will still result in significant fitness improvement and health benefits. Your long-term goal is to build up to exercising your heart on most days of the week. How long. How long you work out depends on your current level of fitness. Again, if youre just starting a program or out of shape, dont follow strict textbook recommendations. Instead, start with 5 to 10 minutes once or twice per day. You will see significant fitness improvement. Your long-term goal is to build to a duration of 30 to 60 minutes of cardiovascular activity on most days of the week.

Muscle Toning Workout

To gain the health and fitness benefits that you seek, your warm-up should be followed by a toning workout on your Ab Lounge 2. Build up as your current fitness level allows and progress at a rate that is comfortable to you. For the first week or so, you may feel some muscle soreness. This is quite normal and will disappear in a matter of days. If you experience major discomfort, you may be on a regimen that is too advanced for you or you may have increased your program too rapidly.

(continued on next page)

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

Exercise Basic Jackknife Oblique Jackknife Jackknife w/Leg Lift Extended Arm Jackknife Extended Leg Jackknife Torso and Hip Flexor Stretch Advanced Jackknife Lateral Jackknife Date Reps Sets Date Reps Sets

STRETCHES

When performing these stretches, your movements should be slow and smooth, with no bouncing or jerking. Move into the stretch until you feel a slight tension, not pain, in the muscle and hold the stretch for 20 to 30 seconds. Breathe slowly and rhythmically. Be sure not to hold your breath. Remember that all stretches must be done for both sides of your body.

1. Quadriceps Stretch

Stand close to a wall, chair or other solid object. Use one hand to assist your balance. Bend the opposite knee and lift your heel towards your buttocks. Reach back and grasp the top of your foot with the same side hand. Keeping your inner thighs close together, slowly pull your foot towards your buttocks until you feel a gentle stretch in the front of your thigh. You do not have to touch your buttocks with your heel. Stop pulling when you feel the stretch. Keep your kneecap pointing straight down and keep your knees close together. (Do not let the lifted knee swing outward.) Hold the stretch for 20 to 30 seconds. Repeat for the other leg.
2. Calf and Achilles Stretch
Stand approximately one arms length away from a wall or chair with your feet hip-width apart. Keeping your toes pointed forward, move one leg in close to the chair while extending the other leg behind you. Bending the leg closest to the chair and keeping the other leg straight, place your hands on the chair. Keep the heel of the back leg on the ground and move your hips forward. Slowly lean forward from the ankle, keeping your back leg straight until you feel a stretch in your calf muscles. Hold for 20 to 30 seconds. Repeat for the opposite leg.
CARDIOVASCULAR CONDITIONING
Exercise that challenges the heart is a simple part of an exercise program almost anyone can walk, run, treadmill, climb steps, or bike. But, creating a progressive, time efficient and results oriented cardio program takes a little planning. A properly designed and consistently performed cardiovascular training program is an essential part of your program if you want to improve your health and lose weight, or maintain a healthy lifestyle.

Training Aerobically

Aerobic exercise is the key to building a stronger heart and can reduce your chances of heart disease, as well as burn lots of fat and calories. Aerobic exercise is any activity that you can keep at for several minutes or longer and increases your heart rate. Activities that have the potential to condition the heart typically involve the large muscles of the hips, thighs, and buttocks. Examples include walking, hiking, jogging, running, cycling, in-line skating, swimming, cross-country skiing, and stair stepping.
3. Overhead/Triceps Stretch
Stand with your feet shoulder width apart and your knees slightly bent. Lift one arm overhead and bend your elbow, reaching down behind your head with your hand toward the opposite shoulder blade. Walk your fingertips down your back as far as you can. Hold this position. Reach up with your opposite hand and grasp your flexed elbow. Gently assist the stretch by pulling on the elbow. Hold for 20 to 30 seconds. Repeat for the opposite arm.
Benefits of Aerobic Training
Health benefits of aerobic exercise include the following: 1. A stronger and healthier heart. 2. Increased HDL. This good cholesterol helps keep your arteries unplugged and healthy.

8. Lateral Jackknife

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 unit. 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 strap. Bend the knees slightly and rest the feet on the foot rest. Exhale and bend your torso to the side. Pause at the end of the movement, inhale and slowly return to the starting position. Laterally flex from the waist, rather than pulling with your arms. Perform five-second repetitions as described in the Basic Jackknife. After completing the repetitions on one side, carefully turn over, lie on your other side and repeat the same number of repetitions. See FIG. 17 & 18.
4. Standing Hamstrings Stretch
Stand with your legs hip width apart. Extend one leg out in front of you and keep that foot flat against the ground. With your hands resting lightly on your thighs, bend your back leg and lean forward slightly from your hips until you feel a stretch in the back of your thigh. Be sure to lean forward from the hip joint rather than bending at your waist. Hold for 20 to 30 seconds. Repeat for the opposite leg. FIG. 17

5. Buttocks, Hips and Abdominal Stretch
Lay flat on your back with your hips relaxed against the floor. Bend one leg at the knee. Keeping both shoulders flat on the floor, gently grasp the bent knee with your hands and pull it over your body and towards the ground. You should feel a stretch in your hips, abdominals and lower back. Hold for 20 to 30 seconds and release. Repeat for opposite side.

FIG. 18

6. Inner Thigh Stretch
AB LOUNGE 2 WORKOUT PROGRESSION
Use this chart to help you progress your workouts in a safe and effective manner. If you miss a few days of workouts, go back to the level that you were working at previous to the missed time. Proper progression will help you achieve better results.
# of Sets Basic Routine 1 set 2 sets 2 sets # of Sets Bonus Routine none 1 set 2 sets
Sit on the floor and bend your legs so that the soles of your feet are together. Place your hands on your ankles. Lean forward from the waist and press down lightly on the inside of your knees. You should feel a stretch in the muscles of your inside thigh.
Fitness Level BEGINNER INTERMEDIATE ADVANCED
# of Reps 8 - 10 to fatigue 10 - 12 to fatigue 12 - 15 to fatigue

7. Arm Pullback

Stand with your feet shoulder width apart and toes pointing forward and with your knees slightly bent. Let your arms hang relaxed on either side of your body. Expand your chest and pull your shoulders back. Bend your elbows slightly and clasp your hands behind your back. Slowly straighten your arms as you lift your hands upward. Raise your hands upward until you feel mild tension in your shoulder and chest region. Hold for 20 to 30 seconds. Lower your arms to their original position and bend your elbows. Release your hands and return them to your sides.

GETTING STARTED

1. Once your Ab Lounge 2 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 2 Owners 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. 3. Determine your current fitness status so that you can start and progress at the appropriate level: Beginner: No previous exercise experience, or have not exercised in a long time. Intermediate: Have been performing abdominal exercises regularly for three months or more. Advanced: Have been performing abdominal exercises regularly for six months or more. 4. Pay careful attention to the techniques and range of motion that are described and illustrated in this manual. This is essential for safety, and for isolating and targeting the appropriate muscles. 5. Perform the exercises at a slow and controlled speed. About one or two seconds into the movement, a one to two second pause at the end range of motion, and a slow return to the starting position is a recommended speed for toning exercises. Working at a fast pace is not recommended, and may compromise your safety and results. 6. You may not be able to complete all of the repetitions suggested at first. When you feel your muscles fatiguing, or are unable to work with good form and technique, take a short break and rest. 7. Keep track of how many repetitions of each exercise you are able to do at first. You will be surprised at how quickly you progress. In just a few weeks youll probably be able to complete all of the repetitions at the workout level you choose. 8. Progress slowly. If you are very sore and tired after your workout you are working at a level that is too hard. Great results can be obtained by working at a level that challenges you, but doesnt create soreness and excessive fatigue. 9. Once you are able to complete one set of each exercise in the Basic Routine with good form and technique, you may stay at a maintenance level, or you can increase the challenge and intensity by (1) performing more sets of each exercise in the Basic Routine, or (2) adding the Bonus Exercises to your Ab Lounge 2 workout. 10. It is important that you know how to work out safely and properly. These safety steps are for your benefit and you should follow them closely to maximize the effectiveness of your workout routine. 11. You should begin to feel results within one to two weeks of working out with your Ab Lounge 2. Look for better posture and the feeling of more strength and efficiency in your core abdominal muscles.

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. For more stretch, carefully extend further until the back is slightly arched. Relax and hold the stretch at a comfortable range of motion for 10 - 30 seconds, breathing deeply. Do not exceed a stretch that is comfortable for your body. See FIG. 14.

FIG. 14

BONUS EXERCISES
When you can perform 15 repetitions of each exercise in the Basic Routine you are ready to progress to the Bonus Exercises. These exercises require more advanced body positions to be maintained throughout the movement. FIG. 15

7. Advanced Jackknife

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 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 press down slightly with the legs, until the body is in a fully extended position with the torso and legs parallel to the floor. Exhale and pike from the hips until the body is in a V position. Pause at the end of the movement, inhale and slowly return to the starting position. Perform five-second repetitions as described in the Basic Jackknife. Keep the back straight and do not bend the arms or legs as you pike up. See FIG. 15 & 16.

FIG. 16

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. As you pull forward, contract your abdominal muscles inward toward your spine and pull the bottom of your rib cage down toward the top of your hip bones. Pause at the end of the curl movement, then inhale and slowly return to the starting position. Perform five-second repetitions as described in the Basic Jackknife. Do not push your arms against the pull up strap as you crunch or lift the legs. See FIG. 10 & 11.

THE AB LOUNGE 2 WORKOUT

Getting On Your Ab Lounge 2
Stand next to the Ab Lounge 2, near the foot rest. Place one hand lightly on the handlebar and carefully step over the bar that connects the seat and foot rest. See Fig. 1. Facing the foot rest, slowly sit down on the seat. See FIG. 2. When the hips feel centered, lean back into the Ab Lounge 2 in a comfortable reclining position. Lift the feet, one at a time, and place them on the foot rests. Reach overhead and place the hands on the pull up strap in a light grip about shoulder width apart. See FIG. 3. FIG. 10 To Get Out Of Your Ab Lounge 2, release the hands from the pull up strap and lean forward until you are sitting upright. Lower the feet one at a time until they are flat on the floor. Stand up slowly, using the handlebars on the sides of the unit, and carefully step back over the cross-bar to one side of the unit.
FIG. 11 FIG. 1 FIG. 2 FIG. 3
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 or calves on the foot rest. Exhale and slowly round your lower back, pulling your torso forward into a curl position. As you pull forward, contract your abdominal muscles inward toward your spine and pull the bottom of your rib cage down toward the top of your hip bones. Pause at the end of the curl movement, then inhale and slowly return to the starting position. Perform five-second repetitions as described in the Basic Jackknife. Do not pull with the arms or lift the legs as you Jackknife. See FIG. 12 & 13.

FIG. 12

The Ab Lounge 2 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. Go at your own pace! After your workout, use the charts provided in this manual to track your progress. Youll be motivated to continue when you see how quickly you progress.

FIG. 13

THE AB LOUNGE 2 EXERCISES
BASIC ROUTINE Perform 15 repetitions of each of the following exercises until you are able to complete all of the repetitions with good form. When you can complete one set of 15 repetitions for each exercise; then you are ready to add the Bonus Exercises to your routine or perform additional sets of your Basic Routine. Use the Workout Tracking Sheet on page 15 to record the number of repetitions and sets that you are able to do with each workout. Using the Workout Progress Chart at the end of this manual will also help you keep track of your progress

2. Oblique Jackknife

By rotating the lower body to one side, the oblique muscles as well as the rectis abdominis are targeted with this exercise. The oblique muscles help shape the waist as well as add stability to the spine. Begin in the same position described in the Basic Jackknife. Keeping the shoulders facing front, angle the legs about 45 degrees to one side and hold this lower body position. Exhale and slowly round your lower back, pulling your torso forward into the curl position. As you pull forward, contract your abdominal muscles inward toward your spine and pull the bottom of your rib cage down toward the top of your hip bones. Pause at the end of the curl movement, then inhale and slowly return to the starting position. Perform five-second repetitions as described in the Basic Jackknife. After completing the repetitions on one side, angle your legs in the opposite direction and repeat the same number of repetitions. See FIG. 6 & 7.

FIG. 6

1. Basic Jackknife
This abdominal curl 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 overhead on the pull up strap, about shoulder width apart. Exhale and slowly round your lower back, pulling your torso forward into a curl position. As you pull forward, contract your abdominal muscles inward toward your spine and pull the bottom of your rib cage down toward the top of your hip bones. Pause at the end of the curl movement, then inhale and slowly return to the starting position. To help you maintain a slow tempo, pull forward for two counts, pause for one count, and return to the start for two counts. These five-second repetitions will make the muscle work harder by avoiding momentum. Do not pull with your arms or lift your feet off the foot rest. See FIG. 4 & 5.

FIG. 4

FIG. 7
3. Jackknife With Leg Lift
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 curl position. Simultaneously, lift one leg and pull the knee up and toward the chest. Pause at one end of the curl movement, then inhale and slowly return the leg and torso to the starting position. Repeat the Jackknife, lifting the opposite leg. Alternate legs with each Jackknife. Perform five-second repetitions as described in the Basic Jackknife. Do not pull with your arms as you Jackknife and lift the leg. See FIG. 8 & 9.