P90X Ab Ripper X Overview: Every Exercise [VIDEO]

There are a total of 12 grueling workouts in the Beachbody P90X series designed to help you lose weight, increase muscle mass, and improve athletic performance and endurance. The P90X program includes workouts for every part of the body on DVDs. Among the workouts included in the 12 set DVD program are Chest and Back, Shoulders and Arms, Back and Biceps and Core Synergistics. When you’ve completed the series once, you can continue to do the P90X workouts individually and combine them with your other daily exercises. The Ab Ripper X DVD is another popular workout to continue practicing long after you’ve completed the P90X series. Toned, sleek, six-pack abs are highly desired by both men and women and this DVD promises to deliver just that.

Introduction

With the Ab Ripper X DVD, you can work out specifically on the abdominal muscles for 16 minutes. Each move is performed 25 to 50 times. Although it may not sound difficult, with no breaks in between and with one of the other P90X workouts preceding it, the Ab Ripper X can be quite challenging.ExercisesWhen most people think of abdominal exercises, they think of sit-ups, crunches, and planks. The basic, conventional moves may help improve the abs, but they aren’t what P90X had in mind for a challenging abdominal workout. There are several basic types of ab moves that focus only on the middle, front section of the abs and do not target the obliques, lower abdominal muscles, hip flexors, and entire core area. By improving your core and all areas of the midsection, you not only improve your ab definition, but also improve your balance, strengthen your back, and reduce back pain.

The Ab Ripper X exercises use a variety of leg moves in order to target all areas of the abdominal muscles. Your entire core will improve when you use your legs to work your abs, in addition to helping define your abdominals and obliques. Workout DVD Ab Ripper X includes the following exercises:

  1. In and Outs
  2. Forward/Reverse Bicycle
  3. Crunchy Frog
  4. Cross Leg/Wide Leg Sit Ups
  5. Fifer Scissors
  6. Hip Rock & Raise
  7. Pulse Up
  8. V-Up Roll Up
  9. Oblique V Up
  10. Leg Climb
  11. Mason Twist

In and Outs

The Ab Ripper X’s first exercise is the In and Outs. These are performed on a mat while seated. Your legs should be close together and pressed against your chest. You can rest your hands on the ground at each side.

To begin, extend your legs all the way out in front of you without letting them touch the ground. Then, bring your legs in again and repeat.

You can make the move more challenging by putting your hands up or across your chest. This should not be attempted until you have mastered both In and Outs with your hands on the floor at your side. No matter how you perform the move, it is imperative that you maintain proper form throughout the set. Otherwise, you will not receive the full benefits of the move.

Forward/Reverse Bicycle

You will then perform the bicycle move. Bicycling is a basic move that many people are already familiar with. In order to perform this move, you need to sit on a mat with one leg extended in front of you and the other bent against your chest. Your legs can be placed next to you on the floor at either side. As you pedal, you will bring the extended leg in and extend the other leg out in an up and out motion. Continue pedaling forward for a total of 25 times per leg for a total of 50 times. After you have completed the bicycle forward move 50 times, you will do the move once more, but this time pedaling backwards. You should feel this move in your abs, as well as in your quadriceps and inner thigh as doing the move correctly.

You can increase the difficulty by placing your hands across your chest or up while doing the move. As previously mentioned, this should only be attempted once you have mastered the move with your hands at your sides. The key to performing these movements is form.

Crunchy Frog

You need to remain seated on your mat for the third exercise in the workout, the Crunchy Frog. As you sit, you will need to extend your arms out at either side like an airplane, and extend your legs straight out in front of you, elevated off the ground. As you begin the exercise, you should bring your legs against your chest and wrap your arms around them as if you were in a cannon ball position. You will now return to your original position, with your legs in front of you and your arms at your sides. This completes one repetition of the move. You must repeat it 25 times. In order to fully benefit from the Crunchy Frog, you must keep your back straight and chest high.

Cross Leg/Wide Leg Sit Ups

This exercise can be modified in several ways, some of them more advanced than others. As you begin Cross Leg Sit Ups, cross your legs as you would on a carpet at school. Lie flat on your back with one hand behind your head and the other straight up. First, you will need to sit up and reach across your body with your straight arm towards the opposite knee or toe. After that, switch the way you are holding your arms. Now the arm that was behind your head will be straight up and the arm that was straight up will be behind your head. Now, stand up and reach across your body to the opposite knee. Do this 25 times.

The Wide Leg version of this move also requires you to lie down, but your legs will be spread out in front of you and wide apart. With your legs extended out and your arm reaching across your body to the other knee, perform a sit-up. Wide Leg Sit Up is more difficult than Cross Leg Sit Up and should be attempted after mastering the Cross Leg Sit Up.

Fifer Scissors

To begin the Fifer Scissors exercise, you will lie on your back with your legs straight out in front of you. Your hands should be by your side on the floor. In order to begin, lift one leg slightly off the ground and the other leg all the way up in a 90 degree angle. Then bring that leg down and raise the other leg at a 90-degree angle. Your legs will mimic the movement of scissors for 25 times. The key to performing this move is to do it slowly so your abdominal muscles feel burned from top to bottom.

Hip Rock & Raise

You will need to lie on your mat in order to perform this move. Place your heels together with your toes pointing forward. Bring your heels in about halfway so you form a diamond shape with your lower half. Your hands should remain by your sides. You must start the move by rocking backward and raising your heels and toes. Be sure to stop just before touching the ground when you rock back down. Each time you rock up and down will count as a repetition, and you will have to do 25 of them in total.

Pulse Up

Pulse Up can also be performed by lying down on your mat with your legs together and extended up. You will be in a 90 degree angle with your back on the ground and your legs straight up. You need to lift your butt as much as you can off the ground to begin the move. While you are pulsing, your legs must remain together and straight up. You must repeat this move 25 times. In order to complete this move correctly, you must keep the legs straight without bending the knees at any point.

V-Up Roll Up

V-UP Roll Up combines two moves. During the Roll Up portion of this move, you will be lying on your back with your legs extended out in front of you. Then you will sit up, but instead of having your knees bent, you will have your legs straight out in front of you. As soon as you are seated in the modified sit-up position, you will need to touch your toes and return to the lying down position. During the exercise, you should keep your arms extended out in front of you.

During the second portion of the combination, the V Up, you will sit up with your hands out in front of you again,but your legs will also be raised. With your back and legs, your body will form the letter V. As you move up, try to touch your toes with your hands, and then return to lying down. The V-Up Roll-Up is considered one repetition, and you need to do 25 repetitions in total.

Oblique V Up

The Oblique V Up is similar to the previous move, but will target your outer sides as opposed to the center. In order to perform this move, you will need to lie on your back with your head more rolled to one side. The arm on that side should be on the ground as well, extended out along your body. As you perform standard crunches or sit-ups, place your opposite hand behind your head with your elbow bent. You will have one leg on top of the other with your legs out in front of you. As with a crunch, you lift your shoulders off the floor, bringing the elevated side of your body (the elbow of the arm behind your head) towards your knees. After performing 25 repetitions with one side, you must switch sides and perform another 25 repetitions with the opposite side. You should feel the burn along the outer edges of your abs if you are doing the move correctly.

Leg Climb

Leg Climbs are performed while laying on your back with your knees bent as if doing a sit-up. Now, you must extend one of your legs straight up. As a starting point, you will sit up and touch the toes of the extended leg with your hands. As soon as you have completed 12-13 repetitions on one side, you switch positions and perform the move on the other side.

Mason Twist

The last exercise on the workout DVD is this one. The move is performed with your hands clasped together while seated. Your legs should be straight ahead of you, close together. In order to begin the move, you must twist your body and touch the floor on either side. As soon as you have touched both the right and the left side, you have completed one repetition. You must complete 50 repetitions in total. You can make this move more challenging by holding a medicine ball instead of clasping your hands. It should only be attempted once you have mastered the move with your hands clasped.

Bottom Line

This workout DVD contains abdominal exercises that are undeniably effective. When you perform them correctly, with the proper form, and at the correct speed, you will definitely see and feel a difference in your abdominal muscles within weeks. However, the most important factor in defining your abs is the amount of body fat you have. If you are already lean and have little fat to lose, you will see definition in your abs very quickly after incorporating the Ab Ripper X into your routine. If you are overweight and/or need to lose weight, you may feel the burn from the moves, but you may not see any definition in your abdominal area. Even though the workouts will strengthen your core and you will benefit from that aspect of the workout, you won’t be able to see truly defined abs until the fat that covers those muscles is burned away. For this to happen, you must engage in cardio exercise and reevaluate your diet. With a proper diet, cardio activity, and the Ab Ripper X several times a week, sleek, six-pack abs are within your reach.

P90X Ab Ripper X Playlist

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