Ab Ripper X Exercises with Photos: P90X, P90X2, P90X3
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.
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.
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
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
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
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
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.
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
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
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
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
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
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
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
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
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
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.
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
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
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
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.
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 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
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
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
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
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
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
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
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
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.
This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.