The Benefits of Stretching

Popular P90X Posts

The P90X Workout Schedule PDF – Classic, Lean, & Doubles
Touching both sides counts as one rep. After that, from day 31 — 90, you will be adding a strength workout in the morning and a cardio workout in the evening. How long have you been working with p90x? Looking for a new challenge? Clutch your hands together in a fist in front of your belly-button.

{{ oArticle.subtitle }}

Ab Ripper X Exercises with Photos: P90X, P90X2, P90X3

You can reach straight up and touch your toes, or you can grab the side of your leg once for support and then touch your toes. Do 14 on each leg. Sit up straight with your knees slightly bent and your feet hovering above the floor.

Clutch your hands together in a fist in front of your belly-button. Quickly twist from side to side, rotating your whole torso. Touching both sides counts as one rep. This is a lot like the Fifer scissor exercise from the first Ab Ripper X workout, but with an added upper-body component. Lie on your back with your right leg raised and kept straight, and your left leg hovering above the ground. Reach your left hand to your right leg in a twisting motion.

Switch sides, so that your right hand twists toward your lifted left leg. This is one rep, and you will do Start in a sitting "V" position, balancing on your sit-bones with your legs lifted straight in front of you.

Make a "rowing " motion by leanig back so your upper and lower body are hovering off the ground and then pull up, bending your knees into your chest. Keep your back as straight as possible the whole time. Lie flat on your back with your legs hovering off the ground and your arms raised behind your head, also hovering off the ground.

Using your core muscles, flip over to the right so that you're lying on your stomach, with your limbs still up in the air. Roll to your right back onto your stomach. When you do it again, roll to your left. Do each side 10 times. Start by doing the oblique crunch from Ab Ripper X. Instead of doing all of your reps on one side, though, roll over on your back to the other side and do an oblique crunch.

Continue rolling back and forth. Starting on your back, roll up until you're in a seated "V" position, with your legs as straight as possible and your arms pointing straight in front, parallel to the floor.

Hold this position for two to five seconds and roll back. Lie on your back with your legs straight up in the air, perpendicular to the floor. Press your arms flat into the floor in a "T" shape for support. Drop your legs to one side, maintaining them at a degree angle with the floor, and hold for five to ten seconds. Using your core, move your legs to the other side.

Lie on your back with your feet straight out in front of you, on the floor and your hands under the arch of your back.

Flexing your feet and keeping your knees straight, lift your legs until they are perpendicular to the floor. When you get there, use your abs to lift your buttocks off the ground. Slowly lower your legs back to the floor, maintaining control, until they are about six inches off the ground. Spread your legs as wide as possible and put them back together. Sit up straight with your legs straight out in front of you. Lean back as far as you can without your feet popping off the ground.

Twist your upper body to the right, holding for about five seconds. Twist to the other side to complete the rep. The movement of your legs is the same as the Fifer scissors in Ab Ripper X. However, while keeping your shoulders hovering above the ground, each time your legs separate, clap your hands in the space between your legs. This one is 30 reps. Lie on your back with your legs up in the air, perpendicular to the floor. Move your feet toward your body until your legs are close to being over your face.

Raise your buttocks off the ground and make a big circular motion clockwise with your feet, as if your legs were a propeller. Do 10 rotations in each direction. Balance on your sit bones with your legs and back off the ground. Place your hands behind your head.

Pedal your feet as if riding a bicycle, and as you pull your knee into your chest twist your upper body so that your opposite elbow touches your knee. Hold for a second, and switch. This is more of a stretch and warm-up than an ab-ripping exercise. Stand up with your feet wide apart, and lean forward so your back is straight and parallel to the floor.

Extend your arms to the sides like airplane wings. Stretch your right hand down to your left foot, twisting your upper body at the waist. Start in a forearm or Sphinx plank. Hop your legs toward your arms three times, holding that position, and hop back to a straight plank.

Sit on your tailbone, tucking your pelvis and rounding your arms and lower back, making your body look like the letter "C. Twist to one side, lifting your torso and your arms over your head, like the letter "Y.

While holding a forearm plank, bring your right knee up into your right tricep. Alternate onto the left side. Keep your hips level with your shoulders. This is just like the Abrinome from Ab Ripper X2, except you pause and hold your position as your legs move right, left, up, down, and tilt. Assume a side-plank position, and place your top foot in front of your bottom foot for balance.

Drop your hips to the floor twice and return to a side plank. Then, twist your body toward the ground while you reach your top arm underneath your body and roll onto the balls of your feet so that you are in a regular one-armed plank with one arm reaching toward the opposite side. For an added challenge, hold a dumbbell weight in your moving hand. Start on your back with your arms outstretched above your head.

Pull up to a straight-legged "V" position and slightly curl your lower back toward the ground while bending your knees. Do four Russian twists before sitting up again and, in a controlled motion, lying back on the ground. This can also be done with a dumbbell. This is like a bicycle twist but done while lying on your back. Pull one knee into your torso and extend the other up into the air. With your arms clasped behind your head, reach your opposite elbow to the extended leg, and switch.

Sign in or sign up and post using a HubPages Network account. Comments are not for promoting your articles or other sites. A few of these in P90X2 the only one I know by heart are not correct.

In the video, the roll V hold is only 10 reps, so is phelan twist. In roll V hold you don't go from flat on the ground to the v position, your back should be rounded as you roll back. In tornado, you are NOT supposed to have your feet go past your head. The rotations are supposed to be done out in front to isolate lower abs. I'm not sure if the modifications might lead to injuries- I'm not a fitness expert.

I just do a lot of p90x abripper2. Thank you for posting these though. It's really helpful to have all the exercises in one place!!! Thanks so much for posting this!

This is a great, comprehensive description of the workout. Pretty good little ab routine. I may use some of those exercises in my current workout routine. P90X is great, all except for the price and the irritation of them constantly trying to promote their own profits. Although, we all need to make money, so I can't blame them. How long have you been working with p90x? P90X is a great workout.

It took me 3 weeks to be able to get through the ab ripper X video without stopping. Everyone is going crazy about P90X these days. It's really taken off. And especially the Ab Ripper - which is understandable. Amazing programs streamed to any device. Sales pitches are lame!

Base it on the facts! Do you want to add some muscle? Do you love lifting weights? What makes it even better, he is still crushing it! Join TR on FB.

Check out our apparel! Hybrid Plans Looking for a new challenge? Ripped Results Nothing fires me up more than seeing amazing results. Working Hard and Doing It Right. Mexican Meals for Fat Loss. Weekend Update Kamp Style. Body Beast and MAX: Just to know how I can make sure you are getting the most from me.

Recent Posts