Ab Ripper 100 is part of the Power 90 Program by Tony Horton. This beginner ab routine consists of a series of 10 ab exercises. You complete 10 repetitions of each exercise for a total 100 repetitions. There is very little rest time between exercises, making this a short, intense ab routine. You finish the program in four minutes.
Crunches
Lie on your back on a mat with your knees bent and your feet flat on the floor. Place your hands behind your head. Do not pull on your head. Keep your low back in contact with the floor throughout the movement. Crunch up, pulling your shoulder blades off the floor. Reverse the motion slowly. Do not rush through these crunches.
Right and Left Side Crunch
These two movements target the obliques, or side abs. Lie on your back with your knees bent. Drop both knees to your right side. With your hands behind your head, crunch up. Pull your shoulder blades off the floor. This is a small movement; do not attempt to crunch more than a couple inches off the floor. After completing 10 repetitions, drop your knees to the left and do another 10 repetitions.
Elbow to Knee Crunch
Lie on your back with your feet in the air. Your knees have a 90° bend. Place your palms on your head with your elbows facing up toward the ceiling. Pull your upper and lower body in together until your elbows touch your knees. Control the movement. Do not simply rock back and forth.
Superman Crunch
Lie on your back with your legs and arms straight up in the air. They both should be perpendicular to the floor. Crunch up reaching for your feet with your hands. If your neck hurts, place one hand behind your neck to support your head.
Leg Lifts
Lie on your back and place your hands under your buttocks, palms on the ground. This protects the low back during the exercise. Start with your legs straight up. Drop them to about a 45° angle to the floor. If you are a beginner, start with your legs higher than this. Now alternately lift and lower your legs about 6 to 8 inches in a controlled manner.
In and Outs
Lie on your back with your hands behind your head. Straighten your legs and hold them about 8 inches off the floor. If you are a beginner, start with your legs 10 to 12 inches off the floor. Pull your knees in toward your chest. Straighten your legs and repeat.
Hip Rock
Lie on your back with your feet together and your knees wide. Place your hands behind your head. Drop your feet until they are a few inches off the floor. Now pull your legs back up until your knees almost touch your chest. Your hips will lift off the ground slightly. Rock the hips in this manner for 10 repetitions.
Bicycles
Lie on your back with your hands behind your head. Pull your feet off the ground. Crunch up, pulling your shoulder blades off the ground, twisting your right shoulder toward your left knee. Simultaneously, pull your left knee toward your right shoulder. Immediately twist to the other side, bringing your left shoulder to your right knee. Your legs will be mimicking a pedaling motion as you alternate pulling each knee in toward the opposite shoulder.
Whole Body Crunch
Lie on your back with your hands behind your head and your legs flat on the ground. Crunch up with your upper body while pulling your knees in toward your chest. The movement is done together. The upper body comes forward while your knees come in. Do not allow your legs to touch the ground after you start the exercise. They remain a few inches off the ground when extended.
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