Description Of Ab Ripper Exercises

P90X is a fitness program created by Beachbody, Inc. to help you get into the best shape of your life. Each DVD focuses on a specific muscle group -- Ab Ripper, predictably, works your abs. More than just crunches, the Ab Ripper exercises force you to work your midsection from every angle, using only your own body weight for resistance. The result is a stronger, tighter core that according to MayoClinic.com, will help improve your balance and stability and make it easier to do everyday tasks.

Crunch-Type Exercises

The first three Ab Ripper moves are crunch-type exercises, which are all performed while balanced on your tailbone. During In & Outs, you push your legs forward, then pull them back toward your chest for each rep. For the Seated Bicycle, you maintain your balanced position and "pedal" forward for one set, then backwards for a second set. For both the In & Outs and the Seated Bicycle, you may rest your hands on the ground for balance, or you may hold them above your head. The next exercise is Crunchy Frog, also performed in the balanced position, but you do not have the option of bracing yourself with your hands. The move is similar to In & Outs, but every time you push your legs forward, you must also open your arms wide. When you pull your knees toward your chest, you bring your arms back in to embrace your knees.

Reverse Crunch Exercises

The Fifer Scissor, Hip Rock 'n' Raise, and Pulse-Up are reverse-crunch moves in which your upper body remains flat on the floor and you raise your lower body to work your abs. During Fifer Scissor, you scissor the legs while always keeping the lower leg six inches from the ground, pausing between each rep. During Hip Rock 'n' Raise, you bend your knees and put the soles of your feet together, lift your legs until they are perpendicular with your hips, then push them straight up in the air. For the Pulse-Ups, you keep your legs straight, together and perpendicular to the hips, and push them straight into the air high enough to lift your tailbone from the floor.

Sit-Up Exercises

Three of the Ab Ripper moves are more like sit-ups than crunches because the entire upper body must lift to a seated position. Crossed/Wide Leg Sit-ups are similar to regular sit-ups, but your legs must either be crossed Indian style or placed straight out in front of you in a V-shape. During the Roll-Up/V-Up combo, you alternate between regular straight-leg sit-ups and V-Ups, in which you raise both your upper and lower body until you can touch your feet while balanced on your tailbone. For the Leg Climb, you hold your leg at any angle -- the closer to the floor your leg is, the harder the move is. You then use your hands to actually climb up your leg until you can touch the sole of your foot.

Oblique Exercises

There are two oblique exercises in the Ab ripper video -- the Oblique V-Up and the Mason Twist. You start the Oblique V-Up laying on your side with your top hand behind your head. You then raise both your upper body and lower body with the goal of connecting your elbow and the side of your leg during each rep. The Mason Twist is the final move of the workout. You balance on your tailbone with your legs straight out in front of you and your hands clasped. You then twist your upper body side to side, touching the ground with your clasped hands for each rep.

Frequency/Reps

With the exception of the Mason Twist, each move is performed 25 times -- the Mason Twist requires doing 50 reps on each side in rapid succession. The P90X Fitness Guide advises you to start slow and do only as much as you can without pain. The video is performed two to three times per week, depending upon the general workout schedule you choose, so you'll get strong enough to keep up eventually. Once you do, you'll have performed a total of 375 individual ab moves during the video's 15-minute run time.