Yesterday was P90X Back and Biceps Day. And, of course, P90X Ab Ripper X came along the way.
Since this is not my first P90X round, I got a bit bored with the Ab Ripper X and I wanted change, so I started experimenting. First thing on the list for experimenting, for yesterday, was making the P90X Ab Ripper a little bit harder.
p90x_ab_ripper imgAnd, by only taking a ball, it felt as I was performing totally new workouts.
Whatever P90X variation you choose you’ll have to get used to doing P90X Ab Ripper X twice or three times a week during the first weeks of every phase. It will be combined with
- Chest, Shoulders & Triceps
- Back & Biceps
- Legs & Back
Although it may get to be the dullest and maybe the hardest workout, it’s one of the most important workouts for your body.
P90X Ab Ripper X
It’s the shortest workout of all P90X workouts and it only takes 16 minutes to complete. But, since it is combined with other workouts, don’t get too happy about it and think that it will be easy.You will have to complete 25 repetitions for each of the exercises. This may not easy, but if you add it all up, you will be completing 275 repetitions of core exercises in total.
Even though it’s a quick routine it still affects all areas of the midsection and burns the fat and tones the muscle. So, if you want to flatten your stomach and build six-packs don’t skip this workout and try experimenting with some additional equipment.However, “showing off your six-pack is the least important reason for doing ab and core work.”, says the P90X Fitness Guide.
The muscles that are affected with this workout are a crucial power source – they connect your upper and lower body and it’s where the force is transmitted for them to communicate. So, the different exercises will engage all your midsection and leave no muscle unaffected.
And remember, whatever ab workouts you have done in the past are nothing compared to the Ab Ripper X workout of P90X as a whole. It’s a workout that can’t be replaced with any workout machine.
What you will need from P90X equipment is only a mat, as all exercises are performed on the mat.
P90X Ab Ripper Workouts
1. In and Out
While sitting on the floor and leaning on your hands, you straighten legs and then bring the knees to your chest and repeat. To make it more difficult, do it with your arms raised straight over your head.
2. Seated Bicycle
Using the same position as In and Out you do circles with your legs as if pedaling a bicycle. To make it more difficult, do it with your arms raised straight over your head.
3. Seated Crunchy Frog
Pretty similar to In and Out, with one difference. When you bring the knees to your chest, you “hug” your legs with your arms and keep your feet off the ground. When you straighten them, you open your arms to the sides, straight with the shoulders.
4. Crossed Leg/Wide Leg Sit Up
Lying on your back, you can do it with feet crossed or legs in the down X position. With one hand behind your head make sit-up and touch the opposite foot with the free hand. Change arm on each rep.
5. Fifer Scissor
Lying on your back, you Alternate legs in scissor motion, lifting your leg for 90 degrees to your lying body, for a 3-count hold for every repetition. And keep your feet off the ground and flexed throughout entire exercise.
6. Hip Rock `N` Raise
Again starting in the lying down position, let your feet touch by bending your legs and open your hips. Contract your ab muscles to bring your lower body off the floor, then push your hips up towards the ceiling.
7. Pulse-Up (Heels to Heaven)
Same lying position, just your legs are now straight up in the air 90 degrees to your upper body. You do the same motion as in Hip Rock ‘N’ Raise and and move your hips up and down with straight legs.
8. Roll-up/V-up Combo
Again starting in the lying down position with your legs straight. Do a sit-up to touch your toes. When you go back down, you lift your legs from the ground. Then, half-way back, you stop and reach to touch your toes and then go back to starting position.
9. Oblique V-Up
You lie on side with legs at a 30-degree with upper body, leaned on your bottom arm. With your other hand behind your head you lift your legs and bend towards forward, while driving elbow toward knee.
10. Leg Climb
Lying on your back with one leg bent and foot flat on the floor you lift one leg about 45-degrees off of the ground, then reach up with both hands trying to “climb” your upper body up your leg until you can touch your toes.
Version 1: 4 leg grabs (thigh, calf, ankle, toe)
Version 2: 2 leg grabs (calf, toe)
Version 3: Straight to toe
11. Mason Twist
While seating, you clutch your hands together in a fist in front of you and raise your feet 4 to 6 inches off mat. Then you twist upper torso from side to side, trying to touch knuckles on each side of floor.
Cobra Stretch – Lie flat on stomach and raise upper body by straightening arms and pushing off floor. Keep chest up and shoulders back. Thighs should rest on the floor.
Child’s Pose – Sitting on knees, fold body over legs and relax head and arms on floor.