Everything You Need To Know About: Ab Ripper X

Everything You Need To Know About: Ab Ripper X

There are a lot of ab workout programs out there, yet only a few are made for true champions. And when that program is tailored for training at home, right in the living room, then anybody can become an ab champion if they have the necessary willpower. Ab Ripper X is the program in question, and by reading further you will find out exactly why it is good, but also learn about its downsides.

Ab Ripper X is a workout program exclusively for abs, part of the much broader P90X workout course by Tony Horton. There are also two sequel courses, P90X2 and P90X3, each with its own Ab Ripper X training program. All three Ab Ripper X versions are scheduled to last 90 days. The „X” and „X2” have 11 exercises, while the „X3” sequel brings another 8 exercises to rip up those abdominal muscles. If you have no experience with the Ab Ripper X workout, it is highly recommended to start with the first set of exercises found in the P90X course. Ab Ripper X is a very intense workout and even some professional trainers have problems with it at the beginning. However, we will present all the exercises for all the versions, so you have them ready regardless of your training level.

The Pros and Cons of Ab Ripper X

No training is perfect, nor will it ever be perfect. The question is if the training is perfect for what you need right now. Ab Ripper X could be the ideal ab workout for many, but it is easier to judge when you break it down in a Pros&Cons list.

PROS

  • – the first, and most certain thing you need to know about Ab Ripper X is that you WILL get results. As long as you stick to the routine, the training works and the results will be visible.
  • – can be done at home or wherever, only a yoga mattress is needed.
  • – short duration, each training session usually lasts only 15-18 minutes.
  • – once Ab Ripper X gets easy, you could take it to the next level with Ab Ripper X version P90X2 or P90X3.

CONS

  • – very exhausting workout, at times you may encounter lack of motivation.
  • – although results WILL come, it WILL hurt to get them. Soreness will be common.
  • – it is a hardcore workout, so it may be an overkill approach for an average Joe who just wants to define his abs a little (instead of chiseling every striation possible).
  • – the results will be less visible if a proper diet is not followed as well.

What Should I Expect When Starting Ab Ripper X?

First thing to expect when getting started with Ab Ripper X is to not be able to do the whole workout. Maybe not even half. It is not a problem. The important thing is to give your best and attempt as many reps as possible for each exercise. In time, it will become easier. Each time you do the workout, you are going to get better and be able to do more reps. Later, the whole training may seem like a breeze. That is the time to move on to the next level workout.

Ab Ripper X – P90X2

Another thing that you may encounter is a pain in the hips. Actually, those are hip flexors, the muscles around the hips. You seldom work them, but they are heavily used in some of the exercises, so you will feel them burn for the first 1-4 weeks of the program. However, once they become accustomed to the training, you may focus entirely on your abs.

Ab Ripper X is most effective if you do it with full energy and full motivation. Try to do it at various hours and in various places in order to find the time and the place that fit you the most. Some do it at the end of their regular workout, while others find it too exhausting. First thing when you get out of bed, last thing before going to sleep, or anytime in-between is fine, as long as you feel you give your best. By going through the Ab Ripper X program over and over again, you will make sure every inch of your muscles gets chiseled and in the end the effort will be worth it. However, do not overdo it and take rest days. When working out 7 days per week, the risk of injury is high and the muscle grows slower. Don’t forget that rest is also important!

The Ab Ripper X Exercises

We have seen what Ab Ripper X is and why it is an awesome workout if you want to get killer abs. Time to see exactly what the exercises are and how you should do them. Listed below are all three versions of Ab Ripper X.

Everything You Need To Know About: Ab Ripper X

Ab Ripper X P90X (15-18 minutes duration; 25 reps per exercise):

  1. In-and-Outs: Sit down and keep your legs extended straight in front of you. Hands on the ground (or in the air for extra difficulty). Flex your legs towards your torso then extend them back up. Keep your back upright.
  2. Bicycles: Same position as above. Move your legs in a cycling motion. Do it for 25 seconds, then cycle in the other direction for another 25 seconds. Keep hands in the air or on the ground.
  3. Crunch: Frog Same as In-and-Outs, plus wrap your arms around your knees when flexing and extend arms in the air when straightening.
  4. Wide-Leg Sit-Up: Sit cross-legged, and then lie back. Move your hands so they would be behind the head, like in crunches. Extend your right arm straight up as if reaching for the sky. Follow your hand up into your sit-up, touch the opposite knee, and then lower back down. Switch your arms, reach up with your left arm, and follow it up into the sit-up.
  5. Fifer Scissor: Lie down with hands beside you. Hover your legs above the ground. Raise one leg straight up, in a 90 degree angle. Then raise the other leg while lowering the first one. Don’t let them touch the ground.
  6. Hip Rock and Raise: Lie down with your back straight, open your knees out to the side and press the soles of your feet together. Slowly rise your hips off the ground then slowly lower them back on. Make sure the same distance is between your knees and between your knees and chest.
  7. Pulse-Up: The same hip movement as above, only this time your legs are extended up in the air.
  8. V-Up Roll-Up: Lie down while holding your legs straight. Then touch your feet by doing a sit-up. Raise your legs up when lying down. When lying back, stop halfway. Next, try to reach up in order to try and touch your feet. Keep your hands up and move your legs back down.
  9. Oblique V-Up: Sit sideways, with your torso raised at a 45 degree angle. Put the arm above behind your head and your bottom arm in the ground for stability. Bring your legs inside and try to touch your knee with your elbow. Do both sides.
  10. Leg Climb: Lay down on your back, having one foot on the ground and the other leg straightened up. Raise your arms and try to get your hands as close as possible to your toes. Do reps for each leg.
  11. Mason Twists: Sit up, heels close to your butt, interlace your fingers into a fist, raise your feet off the ground, and then turn so as to touch your fists to the ground on either side of your hips, twisting each time while keeping your feet up.

Ab Ripper X P90X2 (15-18 minutes duration; reps vary)

  1. Scissor Twist: The same as Fifer Scissor, plus each tie your lift your leg, raise your body to touch your leg with the opposite hand, then switch sides. This is only one rep. Do 20 reps.
  2. Row Your Boat: Sit in a „V” position. Lean back by straightening your whole body (without touching the ground!) then pull up into a crunching stance. Do 20 reps.
  3. Superman or Banana X: Stay on your back, straight, with your arms and legs above the floor. Use your core muscles to flip over on the side and on to your stomach. Hold for a couple of seconds and flip back. Do 10 reps on each side. Never touch the ground!
  4. Oblique Roll: Same movement as Oblique V-Up. Don’t do the reps consecutively on each side. Instead, do a side, flip over on the other side and do that one next. Continue alternating each side. 20 reps.
  5. Roll V Hold: Lie down, arms beside your body. Roll your body into a „V” shape, with arms parallel with the ground. Hold position for 2-5 seconds then roll back. 20 reps.
  6. Abrinome: Lie on your back in a „T” shape with your arms. Rise your legs straight up in the air. Drop them on the side as much as possible. Hold for several seconds. Move legs to the other side. This counts as one rep. Do 20 reps.
  7. Gate Bridge Lift: Lie on your back straight. Lift your legs up (and straight!). Push your hips up, off the ground. Spread your legs as wide as possible. Slowly, reverse the previous movements until your are back in the starting position. Do 20 reps.
  8. Phelan Twist: Sit up, with torso and legs straightened. Lean back as much as possible. Twist the upper side of your body to the left, then to the right. Hold for 5 seconds in each turn. A complete turn counts as a rep. Do 20.
  9. Scissor Clapper: The same movement as Fifer Scissors, plus always keep your shoulders above the ground. Each time your raise your leg, clap your hands in front of your legs. Do 30 reps.
  10. Tornado: Lay down on your back and hold your legs up in a 90 degree angle. Bring your feet towards your head. Then, raise your hips so that your buttocks are not touching the ground anymore. Do a round motion with your feet. Imagine that your feet are a a helicopter propeller. But do keep the movement controlled. 10 reps (rotation) in each direction.
  11. Balance Bikes: Balance yourself with the help of your butt cheeks, with legs hovering above the floor. Place your hands at your head, behind. Mimic a cycling motion and every time try to touch your flexed knee with the opposite elbow. Hold position for a couple of seconds. Do 20 reps.

Everything You Need To Know About: Ab Ripper X

Ab Ripper X P90X3 (15-18 minutes duration; 20 reps per exercise)

  1. Tin Man Windmill: Stand up with feet wide apart. Lean forward with back straight. Extend your arms. Touch your left foot with your right hand and vice versa. No flexing!
  2. Dolphin Hops: Start in the Sphinx plank position. Jump with your feet towards your elbows in a three time sequence. Hold the last position. Hop back in initial position.
  3. C-Y Reach: Sit with legs straightened. Extend arms in front and flex your back (mimic the letter „C”). Twist on each side, raising your arms (mimic the letter „Y”).
  4. Sphinx Crunch Hold: Sit in the forearm plank position. Bring your right knee to your right elbow. Next, same for the left. Don’t lower your hips!
  5. 5-Way Abrinome: Same movement like in normal Abrinome, plus you pause and hold each position of your legs as they move right, left, up, down, and tilt.
  6. Hip Drop Waist: Start on the side with a plank position. Move your above foot in front of your bottom one. This way you keep your balance. Lower the hips towards the floor. Do this twice. Then you can return to the side plank position Next, try twisting your torso down and move your top arm beneath the rest of the body. Use the balls of your feet so you could move. You should finish the arm movement in the normal plank position (“one-armed”).
  7. Bridge Burners: Lie down on your back with hand extended up. Pull up into a „V” position. Curl your back toward your knees and do four side twists. Go back in initial position, in a controlled motion. 8) Speed Bike

  8. The same as Balance Bikes, only that you lie on your back. In fact, it should always keep touching the ground.

Wrapping it up

Ab Ripper X is a hardcore workout, nothing less. Fitness enthusiasts all over the country are crazy over it and with good reason. People want a sure and pretty fast way to get abs of steel: Ab Ripper X is the answer. 90 days program length, training every other day, 15 minutes per day. It is hard, it is intense, but it is efficient! Let us know if you have tried it and what is your opinion of Ab Ripper X.

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