The Ab Ripper X is one of the 12 exercises of the renowned P90X workout system. Having undergone P90X myself, I can tell you that completing all the exercises in the Ab Ripper X is not easy at all (especially in the beginning). Actually the entire workout only last less than 20 minutes. However, I would usually use up to 40 minutes to complete the whole exercise routine (take a lot of breaks in between!)
No doubt, the Ab Ripper X is effective if you follow it closely. The Ab Ripper X consist of 11 exercises, most of which are completed in 25 repetitions.
The Ab Ripper X Exercises
Ab Ripper X Exercise No 1: In & Outs
In this exercise, you’re fundamentally making use of your butt as a pivot point as you kick your legs out and in. You can choose to put both your hands on the ground for additional support.
Ab Ripper X Exercise No 2: Bicycles
Begin in the roughly the same exact position as the In & Outs, you simply need to simulate the movement as if you are peddling a bike. After completing the pedaling motion in one direction, you will then pedal to the other direction. Although it might seem simple, it really is not.
Ab Ripper X Exercise No 3: Seated Crunchy Frog
This is definitely one of the toughest exercises in the AB Ripper X. Essentially, it is like the In & Outs exercise. The difference is that you need to wrap your arms around the knees. This means you can’t have both of your hands on the ground for support. You shouldn’t be discouraged in the event that you just able to get about 5 of those out before you need to have a break. This is what I do anyway. However, do insist all completing all of them.
Ab Ripper X Exercise No 4: Wide Leg Sit-ups
This particular exercise will take up most of your time. Fundamentally, you lay down together with your legs wide apart. Then, you will put one of your hands right behind your ear. After that, you proceed to sit upright with your other hand reach across your other leg. You alternate backwards and forwards on both sides.
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Ab Ripper X Exercise No 5: Fifer Scissors
Similar to the standard scissor workouts that many individuals do in gym classes, you will begin to start with your back lying down position. Instead of just kicking your legs up and down in a routine manner, here you will hold one leg up (point to the sky) while the other leg is held about 6 inches from the floor. If you are just beginning the Ab Ripper X exercise, I would recommend that you just put down your the other leg rather than keeping it six inches off the floor.
Ab Ripper X Exercise No 6: Hip Rock n’ Raise
You, again, lay on your back. This time, you will put your knees out with both of your heels touching each other. Then, you will contract your abdominal muscles to create your lower torso off the ground and strict out your feet towards the ceiling. Repeat 25 times!
Ab Ripper X Exercise No 7: Pulse Ups
This is quite similar to the Hip Rock n’ Raise. The difference is that you will begin with both of your feet pointing towards the ceiling. You will then do your very best to push your legs as high as you possibly can. Not easy. I would suggest that you start with using your hands to support your body.
Ab Ripper X Exercise No 8: Roll-up/V-up Combos
Basically this is a type of sit up. You start off with your back on the ground. You, then move both of your hands up towards your stretched legs. Then, you rock backwards and make your legs off the ground. After that, you will then move your arms to reach your toes, while maintaining your legs from the floor.
Ab Ripper X Exercise No 9: Oblique V-ups
This time, you lie down on your side. You put one of your hands behind your ears and bend up and down. And you are suppose to bend lift both your legs at the same time. Repeat with the other side
Ab Ripper X Exercise No 10: Leg Climbs
This particular exercise isn’t very difficult; in fact it is considered as one of the simplest, in my opinion However, at this point, you will be extremely exhausted & sweaty. This, of course, makes this particular exercise more difficult. Fundamentally, you just lie on your back and lift one of your legs about 45 degrees from the ground and then attempt to “climb” your legs with both of your hands before you can touch your toes. Do it 12 times and repeat with the other leg
Ab Ripper X Exercise No 11: Mason Twists
This is no doubt the ultimate exercise of the Ab Ripper X; hence it is no wonder that they saved it for the very last. You will sit on the floor and clasp your hands. You then rotate left and right rapidly with your hands touching the floor each time. Both of your feet must be off the ground at all times as well! This is a fast-paced movement exercise and you have to do 50 repetitions! No doubt, you will feel the pain during the entire session; however, all the pain will be gone right away when you stop. Hence, do your best to complete the entire routine without stopping!
Congrats, you have completed the entire workout! At this time, you feel that you abs and legs will be a bit sore. If you are unable to complete the entire routine or unable to do the required repetitions, do not beat yourself up! (It takes me about 1.5 months to be finally able to complete the Ab Ripper X routine successfully)! All that counts is that you attempt your best to complete the Ab Ripper X workout!