I have my doubts though. It does seem marketed at the oxymoronic (and that’s not an insult) “lazy fitness” brigade – the stay-at-home moms who want to shed pounds “lounging” in front of the TV. Anyone with any long-term track record of fitness habits knows that that’s just not sustainable. Sorry, but if you want to get in shape, you need to develop the habits of effort and nutritional discipline. Our bodies are quite resistant to change, and a couple of light sets on the ab lounger twice a week is not going to really do anything for your physique.

However – it does have value, and it might be the best piece of abdominal exercise equipment on the market. As I said it works all six of your abdominals hard, through a full range of motion. The “jackknife” exercise is pretty gruelling if you’re pushing your sets to near-failure.

I do wonder how hard it works the abdominals at the peak of the contraction, however – I must confess I haven’t tried it, but just looking at the biomechanics, it seems like the hips are more active at the top of the movement than you’d like from an abdominal exercise. This can take the stress off the (upper) abdominals at the peak contraction. In this respect it might be a good idea to throw a couple of sets of crunches in after your jackknives to make sure you’re really hammering the abs from all angles. Regardless, I think the ab lounger has much potential, and it does get me all excited inside. If I saw one at a friends house, you’d be hard pressed to keep me from jumping on and “lounging” out a few reps.

If you can manage to train your abs twice per week, with your core exercise performed on the lounger and some assistance work to “finish off” the abs – then you’ll be able to get your midsection in shape pretty quickly.

So, how do you engage in productive ab lounger exercise? Well, the device itself is intended for crunches in a “jackknife” fashion. This means that you strap yourself in, grab hold of the handles and lie fully back so that your back is slightly hyperextended. This means lying at an angle greater than a flat 180 – the purpose of this is to stretch your abs fully, so you can exercise through a complete range of motion.

You then “jackknife” up into a seated position by contracting your abs. When your abs are working, they pull your upper body towards your hips, and your legs up to your upper body. That’s one repetition.

Effective ab lounger exercise should go something like this. I’d recommend 3-4 sets of jackknifes, performed to near-failure (i.e. stop once it becomes a struggle, but stop BEFORE than gruelling Rocky Balboa 10-second-long repetition). You should try and train in the 8-12 rep range. You can often alter resistance by adjusting the settings on the ab lounger or adding weighted resistance.

After jackknives, I really recommend at least a couple of sets of standard crunches. This lets you target your abs to full contracting with the “curling up” motion of crunches – something that is absent when training on the lounger.

I’d say this is about all you need. Three sets of jackknives, and a couple of sets of crunches, performed two to three times per week. If you’re looking to train your transverse abdominus (the band-like muscle underneath your six-pack that gives you abdominal muscle tone and stops your belly sticking out) then you could throw in some stomach vacuums too.

The AbLounge XL, like the original, is an abdominal exercise machine that assists the performance of a “jackknife” crunch motion by supporting the body from hyperextension to super flexion of the abdomen. The signature claim of this particular piece of equipment is that it allows you to extend (the backward motion) beyond the 180 degree flat position associated with most crunches and crunch machines.

When fully assembled and set up, the device takes up slightly more room than a regular chair. For storage purposes, it folds flat to slide into a closet or under a bed. No matter how easy it is to set up and break down, equipment that takes up too much room to leave assembled regularly is not equipment that I’m very likely to use on a regular basis.

The goal of this piece of kit is simple: to support your body in every degree of the “jackknife” crunching motion (which brings the upper and lower body together simultaneously, rather than moving one at a time). It is effective in supporting the head, neck, and shoulders: areas in which many people experience strain or tightness during regular crunches.

Is the AbLounge XL a necessary piece of home fitness equipment? I would say not. It’s does provide effective support during crunches, and if you’re the type of person who simply won’t exercise without some sort of equipment to help then maybe this or something like it is a good idea. But as always, remember that no toy, video, or highly touted system will do any good unless you use it.

The theory behind the design of this particular device is to provide support for the upper and lower body, while allowing a range of motion from over 180 degrees (beyond the flat start you would have with floor crunches) to a complete pike position. Since the typical crunching motion targets primarily the upper and middle fibers of the rectus abdominis (the six pack muscle), and the chair also incorporates contraction of the lower fibers, it must, indeed, be more effective than standard crunches.

With all the research on abdominal exercise techniques that has been done in the last few years, most exercisers today know that standard crunches are among the least effective abdominal workouts they can do, because they target such a relatively small area of the midsection. So is a machine whose best claim is that it’s “clearly more effective” than a clearly not very effective exercise, even worth our time?

If you have an AbLounge chair exerciser and use it consistently, then you’re already doing better than the people who use home exercise equipment for hanging towels to dry, or as makeshift bookshelves. If you’re one of those people who simply can’t bring yourself to exercise without equipment and want an in-home abdominal workout option, this one probably won’t cause you any harm.

Do keep in mind that any time you spend money on home fitness equipment, you’re making an initial investment. Without the continued investments of time and effort, however, your new toy will have been a waste of money. So when considering your personal health and fitness investment, choose something you’re most likely to actually do, and follow through. Maybe you’ll get those flat abs in no time, after all.

In case you’re not already familiar with the concept, the AbLounge is an exercise device built kind of like an angled cot, with a hinge in the center so that you can squeeze your upper body toward your lower body in a massive display of abdominal strength… over and over again. Essentially it’s a crunch machine that starts you not quite flat and connects the upper and lower body with a central hinging motion so that you don’t strain yourself trying to move each part separately.

The unique element that makes the this product stand out (so they tell me) than other abdominal exercise equipment is its “jackknife” movement, and fuller range of motion: from hyperextension to super flexion of the torso. The standard advertisement states that the jackknife crunch is “clearly more effective than standard crunches.

Ok, I can see how that could be true. By bringing the upper and lower body toward one another simultaneously, it works the upper, mid, and lower fibers of the rectus abdominus (the six pack muscle), where a regular crunch wouldn’t effectively hit the lower part. But when you consider that a standard crunch is one of the least effective all around abdominal exercises you can do, I’m not sure what to make of this claim. Is it just better than that, or is it actually good?

Though I’ve never actually tried the device, my first impression is that it looks quite awkward. Furthermore, the combination of position maintaining elements (“handles”) for hands and lower legs combined with the hinging “jackknife” movement of the device make me think it’s probably pretty easy to cheat and use upper or lower body strength, instead of core strength, to perform the exercise. Finally, the AbLounge is just too big (in my opinion) for an in home piece of equipment. I know it can fold underneath the bed, but at my house, it would probably just stay there.

If you have one and love it: great. You should be proud of yourself for working out and ignore everything I’ve said here. After all, I’ve never even tried the thing.

About a month ago, I started doing ab workouts. Since then, I have tried a variety of exercises and have shaved it down to a routine. The reason I am e-mailing is because I have a question over the effectiveness of my workouts. During the workouts, I feel all the normal stress and fatigue as is expected, but, literally 5 minutes after, I feel fine and not sore at all. Is this a problem? Right now, my exercise is this:

30 slow crunches
12 leg raises (flat back, knees bent; lift feet off ground and slightly get the butt off the floor, then lower)
12 side crunches (obliques) (both sides) 24 total
12 bicycle crunches (both sides) 24 total

All of those immediately follow one another, I take a 30 second rest and repeat it 5 times.

Then, after the x5, I do the plank (or bridge) for 30 seconds 2 times.

I do this everyday and have gotten to the point where I just do not feel sore anymore. Any advice?

If it helps, (I don’t know if this matters) I am 18 years old, 6′1″, 150 lbs.

Thank you,
Jack

My reply:

Hi Jack,

It’s normal to recover a few minutes after a workout. The goal with resistance training (including abdominal training) is short, intense workouts that break down muscle and cause it to rebuild when you recover.

The workout you’re doing looks quite effective for abdominal endurance – it’d be useful for physical activities like sports and martial arts.

However if you’re training for visible abdominal development (the “six pack”) the training you’re doing should be a few sets of intense work, two to three times per week.

Here’s an example of a good routine to develop your six-pack:

4 sets of weighted crunches – add weight by holding a 5lb plate or dumbell behind your neck, and increase the weight every week. Aim for burnout at 10-12 reps. Rest 1-2 minutes between each set.
3 sets of leg raises (10-12 reps). Rest 1-2 minutes between sets.
4 sets of side crunches – 2 sets per side, 10-12 reps. 1-2 minutes rest.

If you have a chinup bar I’d replace the leg raises with hanging leg lifts, which are much more taxing. The main exercise here is the weighted crunches. That’s what’s really going to develop your abs. If you add a few lbs each week, and do the crunches with slow, controlled form, you’ll see great progress I’d say do this workout two or three times per week.

Also, remember that abdominal training only develops abdominal muscle…it doesn’t remove abdominal fat. You need an effective weight loss diet and regular cardiovascular exercise to shed bodyfat.

Hope that helps. It’s a great question, and with your permission I’d like to post it on the blog, along with my answer. I’ll remove your email and just use your first name if you like.

Thanks for writing,
Rich

As abdominal exercise machines go, the AbLounger XL functions on a fairly simple design. A mesh, chair-like structure fully supports both the upper and lower body, and hinges in the middle, to allow flexion and extension at the abdomen. Handles above the head and foot pedals at the opposite end allow an exerciser to stay centrally positioned while performing the crunch or pike motion of bringing the two halves of the body toward one another.

Personally, I’m a little wary of abdominal machines that have overhead handles, or that “lock” your feet into a certain position, because forces exerted by straining at these areas can easily take away from the abdominal workout. When using the device , for example, the goal is to move the machine, and your body mainly be contracting the abdominals. However, the same movement can be achieved by pulling forward on the overhead bar: a movement that engages chest, shoulder, upper arm, and even some upper back muscles. Recruiting more muscles to perform the task that the abdominals are meant to do alone is the body’s way of cheating, or lessening the load that the abs have to work with.

It is obvious from the company’s website that the AbLounger XL has created many satisfied customers. A number of the testimonials about the machine even tout it as “life changing.” As a thrifty consumer, and one who likes to avoid collecting lots of things that will just clutter up my house, I don’t think I’ll be purchasing one any time soon. More likely than not, it would end up in some corner, half-hidden under discarded clothes and old mail. For this reason, I’d rather spend the $100 (plus shipping and handling) on a couple months of a health club or fitness studio membership. But if—unlike me—you’ll actually use it every day, then I see nothing inherently wrong with this piece of equipment. I mean, you’ll look a bit silly, but have fun!

1. Cost: The amount of money you are able and willing to spend on home fitness equipment will play a large part in directing what sort of machine you purchase. Various versions of the Ab Lounger (also known as the Ab Lounge) sell for $100 and up. If you’re prepared to make this sort of investment, then read on.

2. Ease of Use: The Ab Lounger has a fairly simple design. Fully set up it looks like a chair or folding cot: mesh stretched around a metal frame. The machine hinges in the middle so that the upper and lower body can move with the contraction and extension of the abdominal muscles. An overhead handle and lower leg or footrest (depending on the model) provide anchor points to keep your body in the right position. To target the obliques you can simply turn your knees and hips to one side or the other and perform the same motion. Most Ab Lounger reviews that I have read agree that this is a relatively simple device to use.

3. Effectiveness: As long as you remember to initiate the movement with your abdominals (and not by pulling forward on the overhead handle), the device will give you a workout similar to doing crunches. (The company claims that it is much more effective than a standard crunch.) The machine does a good job of supporting the neck and shoulders: areas where many people experience pain or tightness during traditional crunching workouts.

It also folds flat, so it can be stored under a bed or other small space. I read a number of positive Ablounger reviews; and multiple customers swear to the fact that this machine has changed their lives. If you’re seriously considering purchasing this piece of equipment, it’s worth finding one at a fitness store and trying it out to make sure it works well for you.

Finally, here’s my personal review: like any piece of fitness equipment, this one is only as good as the effort you put into using it. Happy lounging!

Manufacturers of the Ab Lounger chair, however, do not want this machine to be seen simply as an assistant to the crunch (because that would be boring, and possibly not worth $100 and up). The device’s signature move— the jackknife— takes an exerciser from a hyper-extended position (back slightly arched) to a full pike. I should note that most users will have to work for awhile, and probably incorporate a separate stretching regimen, to be able to use this full range of motion.

As an assistant to fairly basic abdominal exercise movements, the Ab Lounger chair does a pretty good job. Its design is simple enough to be easily understood by the average consumer, and if you don’t mind having to drag it out from under the bed (because it folds flat for storage) when you want to work out, it’s not a bad piece of equipment.

Is the Ablounger chair a necessary addition to your home gym? Well, if you really have a home gym and can afford one (they come in a few different models, so weigh the options against your budget): sure. If you don’t have a home gym but really want an ab exercise machine because you’ve been hearing about how important that “core strength” is: maybe. If there’s no way you’ll ever get a good abdominal workout without a piece of equipment, and you’re absolutely positive that you’re going to use it every single day until it breaks or your house burns down (and even under such extreme circumstances, you’ll do your best to save the Ab Lounger chair first): sure.

Keep in mind that the best and worst exercise equipment is only as good as the amount of time and effort you put into using it. So go forth and be fit.

Well, let’s take a closer look at the mechanics of the device. You lie flat, with hands strapped to the back rest and feet strapped to the foot rest. You exert yourself to “contract” the chair in a jackknife fashion up into the seated position, then you lower yourself back flat, slowly under control.

The fact is, to perform this motion, the rectus abdominus – or abs to you and I – do have to contract heavily. Your abs attach to your hips and upper torso, and their function is to contract and shorten the distance between these two points. This motion is certainly present when exercising on an ab lounger.

So, in response to the question “does the ab lounger work” … the answer is yes – your abs do work hard on the ab lounger. In fact, your whole abdominal section is targetted, including the lower abs, as you must work against gravity to raise your legs as you simultaneously raise your body. The ab lounger provides a pretty thorough abdominal workout.

One criticism I do have of ab loungers in general, is that they don’t allow for a “crunching” motion where you not only sit up, but curl forward at the same time. Crunches are one of the best exercises for isolating the abdominals and removing the hips from the equation. Most ab loungers keep the back supported fairly straight, which, while great for back, means that the abs wont be doing all of the work, and some of the load is shared by the hips. This is not a bad thing at all – strength in the hips is actually very beneficial for functional strength and general fitness – it just means that your abs are getting “let off” towards the end of the movement.

This is partly compensated for by the fact that the ab lounger works your entire midsection through a large range of motion. Most ab loungers have you lying at greater than a 180 degree angle at the bottom of the movement, and moving up into the seated position as you contract your muscles. This wide arc is going to hit your abs pretty thoroughly and partly make up for the lack of “crunching” motion on the ab lounger. It’s this super-wide arc that really makes the ab lounger a revolution in abdominal training.

In my opinion, an ideal ab workout would consist of three intense sets of eight to twelve reps on the ab lounger, followed by two to three “finishing” sets of crunches of ten to fifteen reps, to make sure you’re also including the “curling up” motion that is proven to work the abs effectively. If you perform two to three workouts like this per week, you’re hitting the abs from all angles and getting the best of both worlds.

So in conlusion, does the ab lounger work? The answer is yes – but crunches aren’t entirely extinct just yet.