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Ab Ripper X Exercises with Photos: P90X, P90X2, P90X3

Updated on October 24, 2016

Ab Ripper X is one of the best abdominal workouts around. It builds core strength by using the movements of your hips and chest. The simple exercises are painful, but produce rewarding results. Ab Ripper X should be done at least every other day.

11 Ab Ripper X for P90X Exercises

• 25 reps per exercise.

• Duration: About 16 minutes.

1. In-and-Outs

In-and-outs exercise.
In-and-outs exercise.

Sit down on the mat with your legs straight out in front of you, then lift them off the ground with your knees bent. While keeping your back as upright as possible and your arms up in the air, pull your legs into your chest and straighten them back out. This is one rep. You can make this exercise easier by putting your hands on the ground beside or behind you.

2. Bicycles

Bicycles exercise.
Bicycles exercise.

While in the same starting position as in-and-outs, start to move your legs in a circle like you are riding a bike. Do this for 25 seconds, stop, and reverse the circle. Can also be done with hands at the side or in the air.

3. Crunchy Frog

Crunchy frog exercise.
Crunchy frog exercise.

This is exactly the same as in-and-outs with one major difference. When you pull your legs into your chest, wrap your arms around your knees; and when you straighten them stretch your arms straight out to your sides (in the air).

4. Cross-Leg or Wide-Leg Sit-Up

Wide-leg sit-up.
Wide-leg sit-up.

There are two ways to do this one. The easier way is to sit with your legs spread out wide. Lie down and put your right arm behind your head, and then sit up with your left arm pointing straight in the air. Once you are sitting up straight, touch your left arm to the opposite leg. Note that it’s important to go straight up first and then over to touch the opposite leg. That’s one rep; the second rep is the same thing but with the opposite arm. This can also be done with your legs crossed, which is harder.

5. Fifer Scissors

Fifer scissors.
Fifer scissors.

Lie down with your legs straight and lift both of them off the ground. Lift your right leg at a ninety-degree angle and hover your left leg right above the ground. Switch the left and right leg positions and repeat, keeping both legs straight and off the ground the whole time.

6. Hip Rock and Raise

Hip rock and raise.
Hip rock and raise.

Start in a "butterfly stretch" position with your legs bent and feet together, with you knees pointing away from each other. During the exercise, maintain the same distance between your knees. Rock backwards and raise your hips off the ground. This exercise is all about moving the hips up and down, while using the core to keep the position of your legs intact. Each up-and-down motion counts as one rep.

7. Pulse-Up

Pulse-ups.
Pulse-ups.

The motion is the same as the hip rock-and-raise, only both legs are pointed straight up in the air. Leave them in that position and, while lying down, move the hips up and down.

8. V-Up Roll-Up

V-ups roll-ups.
V-ups roll-ups.

Lie down with your legs straight. Do a sit-up and touch your toes. As you lie back down lift your legs up in the air. When you are about halfway to lying back down reach up and touch your toes with your legs still in the air. Leave your hands in the air and bring your legs back down.

9. Oblique V-Up

Oblique v-ups.
Oblique v-ups.

Lie on your side with your legs at a forty-five degree angle. Place your bottom arm on the ground to stabilize yourself and your top arm behind your head. Balance on your hips and bring your legs toward your chest and your top elbow toward your knees.

10. Leg Climb

Leg climbs.
Leg climbs.

Lie on your back with one foot flat on the ground and the other leg lifted toward the ceiling. As you raise your shoulders, "climb" up your leg. There are a few ways to do this. You can reach straight up and touch your toes, or you can grab the side of your leg once for support and then touch your toes. Do 14 on each leg.

11. Mason Twists

Mason twist.
Mason twist.

Sit up straight with your knees slightly bent and your feet hovering above the floor. Clutch your hands together in a fist in front of your belly-button. Quickly twist from side to side, rotating your whole torso. Touching both sides counts as one rep.

11 Ab Ripper X for P90X2 Excercises

• Reps vary depending on exercise.

• Duration: About 16 minutes.

1. Scissor Twist

Scissor twist.
Scissor twist.

This is a lot like the Fifer scissor exercise from the first Ab Ripper X workout, but with an added upper-body component. Lie on your back with your right leg raised and kept straight, and your left leg hovering above the ground. Reach your left hand to your right leg in a twisting motion. Switch sides, so that your right hand twists toward your lifted left leg. This is one rep, and you will do 20.

2. Row Your Boat

Row your boat.
Row your boat.

Start in a sitting "V" position, balancing on your sit-bones with your legs lifted straight in front of you. Make a "rowing " motion by leanig back so your upper and lower body are hovering off the ground and then pull up, bending your knees into your chest. Keep your back as straight as possible the whole time. 20 reps.

3. Superman or Banana X

Superman or banana X.
Superman or banana X.

Lie flat on your back with your legs hovering off the ground and your arms raised behind your head, also hovering off the ground. Using your core muscles, flip over to the right so that you're lying on your stomach, with your limbs still up in the air. Roll to your right back onto your stomach. When you do it again, roll to your left. Do each side 10 times.

4. Oblique Roll

Oblique roll.
Oblique roll.

Start by doing the oblique crunch from Ab Ripper X. Instead of doing all of your reps on one side, though, roll over on your back to the other side and do an oblique crunch. Continue rolling back and forth. 20 reps.

5. Roll V Hold

Roll V hold.
Roll V hold.

Starting on your back, roll up until you're in a seated "V" position, with your legs as straight as possible and your arms pointing straight in front, parallel to the floor. Hold this position for two to five seconds and roll back. 20 reps.

6. Abrinome

Abrinome.
Abrinome.

Lie on your back with your legs straight up in the air, perpendicular to the floor. Press your arms flat into the floor in a "T" shape for support. Drop your legs to one side, maintaining them at a 45-degree angle with the floor, and hold for five to ten seconds. Using your core, move your legs to the other side. Do 20 reps.

7. Gate Bridge Lift

Gate bridge lift.
Gate bridge lift.

Lie on your back with your feet straight out in front of you, on the floor and your hands under the arch of your back. Flexing your feet and keeping your knees straight, lift your legs until they are perpendicular to the floor. When you get there, use your abs to lift your buttocks off the ground. Slowly lower your legs back to the floor, maintaining control, until they are about six inches off the ground. Spread your legs as wide as possible and put them back together. 20 reps.

8. Phelan Twist

Phelan twist.
Phelan twist.

Sit up straight with your legs straight out in front of you. Lean back as far as you can without your feet popping off the ground. Twist your upper body to the right, holding for about five seconds. Twist to the other side to complete the rep. Do 20.

9. Scissor Clapper

Scissor clapper.
Scissor clapper.

The movement of your legs is the same as the Fifer scissors in Ab Ripper X. However, while keeping your shoulders hovering above the ground, each time your legs separate, clap your hands in the space between your legs. This one is 30 reps.

10. Tornado

Tornado.
Tornado.

Lie on your back with your legs up in the air, perpendicular to the floor. Move your feet toward your body until your legs are close to being over your face. Raise your buttocks off the ground and make a big circular motion clockwise with your feet, as if your legs were a propeller. Do 10 rotations in each direction.

11. Balance Bikes

Balance bikes.
Balance bikes.

Balance on your sit bones with your legs and back off the ground. Place your hands behind your head. Pedal your feet as if riding a bicycle, and as you pull your knee into your chest twist your upper body so that your opposite elbow touches your knee. Hold for a second, and switch. Do 20 reps.

8 Ab Ripper X for P90X3 Excercises

• 20 repetitions each.

• Duration: 16 minutes.

1. Tin Man Windmill

Tin man windmill.
Tin man windmill.

This is more of a stretch and warm-up than an ab-ripping exercise. Stand up with your feet wide apart, and lean forward so your back is straight and parallel to the floor. Extend your arms to the sides like airplane wings. Stretch your right hand down to your left foot, twisting your upper body at the waist. Switch sides.

2. Dolphin Hops

Dolphin hops.
Dolphin hops.

Start in a forearm or Sphinx plank. Hop your legs toward your arms three times, holding that position, and hop back to a straight plank.

3. C-Y Reach

C-Y reach.
C-Y reach.

Sit on your tailbone, tucking your pelvis and rounding your arms and lower back, making your body look like the letter "C." Keep your legs on the floor straight in front of you. Twist to one side, lifting your torso and your arms over your head, like the letter "Y."

4. Sphinx Crunch Hold

Sphinx crunch hold.
Sphinx crunch hold.

While holding a forearm plank, bring your right knee up into your right tricep. Alternate onto the left side. Keep your hips level with your shoulders.

5. 5-Way Abrinome

5-way Abrinome.
5-way Abrinome.

This is just like the Abrinome from Ab Ripper X2, except you pause and hold your position as your legs move right, left, up, down, and tilt.

6. Hip Drop Waist

Hip drop twist.
Hip drop twist.

Assume a side-plank position, and place your top foot in front of your bottom foot for balance. Drop your hips to the floor twice and return to a side plank. Then, twist your body toward the ground while you reach your top arm underneath your body and roll onto the balls of your feet so that you are in a regular one-armed plank with one arm reaching toward the opposite side. For an added challenge, hold a dumbbell weight in your moving hand.

7. Bridge Burners

Bridge burners.
Bridge burners.

Start on your back with your arms outstretched above your head. Pull up to a straight-legged "V" position and slightly curl your lower back toward the ground while bending your knees. Do four Russian twists before sitting up again and, in a controlled motion, lying back on the ground. This can also be done with a dumbbell.

8. Speed Bike

Speed bike.
Speed bike.

This is like a bicycle twist but done while lying on your back. Pull one knee into your torso and extend the other up into the air. With your arms clasped behind your head, reach your opposite elbow to the extended leg, and switch.

Photo Credits

The fitness model for this series was Camille Harris-Peterson, photographed at Great Western Power Company in Oakland, California.

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    • profile image

      Jenny 17 months ago

      A few of these in P90X2 (the only one I know by heart) are not correct. In the video, the roll V hold is only 10 reps, so is phelan twist. In roll V hold you don't go from flat on the ground to the v position, your back should be rounded as you roll back. In tornado, you are NOT supposed to have your feet go past your head. The rotations are supposed to be done out in front to isolate lower abs. I'm not sure if the modifications might lead to injuries- I'm not a fitness expert. I just do a lot of p90x abripper2. Thank you for posting these though. It's really helpful to have all the exercises in one place!!!

    • profile image

      Antonio 23 months ago

      you CAN do abs everyday. you use your abs for EVERYTHING. getting out of bed, standing, walking, everything. the core isv a unique group of muscles. there is no reason to skip a day.

    • profile image

      Ash 4 years ago

      Thanks so much for posting this! This is a great, comprehensive description of the workout. "I hate it, but I love it"

    • FitnessMarkLorie profile image

      FitnessMarkLorie 4 years ago from Longs, SC

      Pretty good little ab routine. I may use some of those exercises in my current workout routine. P90X is great, all except for the price and the irritation of them constantly trying to promote their own profits. Although, we all need to make money, so I can't blame them. How long have you been working with p90x?

    • profile image

      Alex 4 years ago

      The question is that no one knows is what is Adams last name from ab ripper x?

    • kjrzeek1 profile image

      kjrzeek1 5 years ago from New Jersey, USA

      P90X is a great workout. It took me 3 weeks to be able to get through the ab ripper X video without stopping.

    • profile image

      BestAbsWorkouts 5 years ago

      Everyone is going crazy about P90X these days. It's really taken off. And especially the Ab Ripper - which is understandable. Although I still believe the best approach remains the old fashioned 5x5 routine.

    • profile image

      HandsomeDevil 5 years ago

      i used too love ab ripper x, but after 6 week of exercise i just got use to it, do you all think that i should increase the amount of exercise in the abs. "need help."

    • Robert J Cook profile image

      Robert J Cook 5 years ago

      Awesome! I can finally do ll of the 11 variations completely through. I workout with p90x and the bowflex revolution I bought a few months ago.

    • chasemillis profile image

      chasemillis 5 years ago

      You should use Shakeology to help get good results. That stuff is awesome!

    • profile image

      gonzalezdenise 5 years ago

      Great information. Thanks

    • Jo_Goldsmith11 profile image

      Jo_Goldsmith11 5 years ago

      right on! good for you..this will help along with my abrocket. Good luck in your recovery! :-)

    • profile image

      Erin 5 years ago

      Unlike what this page suggests, do NOT do AB ripper x two days in a row. Your body need a break after this, and doing it everyday will mean you're damaging muscle tissue.

      Be smart, safe and fit.

    • profile image

      DePuy Pinnacle Lawsuit 5 years ago

      I love performing the hip rock and raise exercise. It tones up my hips and it helps relax my back muscles.

    • profile image

      flightjock89 6 years ago

      Amazing. I was sore for 5 days after the first time, I did my second round last night, and no pain... Oh did I mention. My abs are looking much better!

    • profile image

      anonymousasker 6 years ago

      are you "cheating" if you do some of the harder exercises (e.g. Fifer Scissors and V-Up/Roll Up) initially and then proceed to do the rest?

    • profile image

      VMSS 6 years ago

      It will not help you lose weight, it will just chisel your core.

    • profile image

      Alice 6 years ago

      I've only just started this workout today and I've only got a bit of fat on my stomach and hips so hopefully I should see a change pretty soon judging by the comments, thanks for the easy to understand and effective exercises.

    • K.Craig profile image

      K.Craig 6 years ago from Waterbury, CT

      One of the best ab workouts I have done...Great Hub.

    • profile image

      jeremy spedgcoff 6 years ago

      I have done these workouts and they are fairly simple and they work. I did these workouts for two weeks and could already see a huge positive change in definition of my abdominals.

    • Svetlana K. profile image

      Svetlana K. 6 years ago

      Thank you for interesting hub !Love P90X Ab Ripper !

    • profile image

      Jason Desbiens 6 years ago

      ab ripper x is awesome same with shaun T's insane abs

    • profile image

      P90X Workout 6 years ago

      This is a great workout man!

    • profile image

      Shaun Judy 6 years ago

      I love Ab RipperX it HURTS So GOOD!

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