Ab Ripper Exercises

The P90X Ab Ripper program is a popular core workout system offered in conjunction with the P90X total body training system. Although the P90X system constitutes a complete and effective routine, some fitness enthusiasts are primarily concerned with their core area and want to get straight to the heart of the matter. If you’re one of those people, this sample of Ab Ripper exercises is for you. As a reminder, never start an exercise program without clearance from a medical professional.

In & Outs

Balance on your buttocks with your knees fully bent and tucked to your body. Place your hands on the ground for balance, or raise them for an extra challenge. Extend your legs fully while leaning backwards with your torso to maintain your balance. Pull your legs back in while leaning forward with your torso. Repeat this cycle for 25 repetitions.

Bicycles

Assume the same position as you did for In & Outs. Move your legs in a bicycle pedaling pattern, alternating between legs while keeping your torso static. Repeat for 25 cycles in a forward-pedaling motion and 25 cycles in a backwards motion.

Crunchy Frog

Assume the same position as you did for In & Outs, except with both arms fully extended at 90 degrees to the side. While moving your legs in the In & Outs motion, swing your arms forward to wrap your incoming legs, and swing them back out to the starting position as your legs extend. Repeat for 25 repetitions.

Cross Leg/Wide Leg Situps

Begin by either crossing your legs in front of you or extending your legs and spreading them wide; the latter is easier and the former is more challenging. Lay down on your back, placing one hand behind your head and pointing the other arm straight up. Perform a sit-up, reaching across with your extended arm to the opposite site of your body. Return to the starting position while switching arms, and repeat the motion in alternating directions 25 times.

Fifer Scissors

Lie flat on your back with one straight leg as close to perpendicular as possible to the floor. Hold the other leg as close to parallel as possible to the floor but not touching. Every two seconds, alternate the position of the two legs, holding them in place during the pauses. Repeat for 25 repetitions.

Hip Rock ‘N Raise

Lie on your back, with the soles of your feet together and your legs arranged in a butterfly position. While maintaining your leg arrangement, raise your legs until your toes are pointing perpendicular to the ground and thrust your buttocks off the ground using your hips and abdominals. Return to the starting position, and repeat for 25 repetitions.

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