Before creating P90X, Tony Horton released a total body workout program called Power 90. The two-disk DVD includes beginning and intermediate workouts designed to burn fat and build muscle. The Ab Ripper 100 is the beginning ab workout with 10 different ab exercises of 10 repetitions for a total of 100 crunches. While Ab Ripper 100 is for the beginning exerciser, several of the moves are difficult and can result in lower back pain if not done correctly or modified.
Crunches
Ab Ripper 100 starts off with the basic crunch. Lie supine on a mat with knees bent and feet flat on the floor. Press your lower back into the mat to bring your pelvis in a neutral position. Don't allow your back to arch off the floor during the crunch movement. Place your hands behind your head to support the neck, but don't pull on your head or let the elbows wrap around your ears. Lift your head and shoulders off the floor using the abdominal muscles and then release down. Do one set of 10.
Right and Left Side Crunches
Using the same crunch movement, this exercise targets the obliques by changing the position of your knees. Lie supine on the floor in the basic crunch position. Drop your knees to the right side, which will cause your body to twist slightly. With your hands behind your head, lift your head and shoulders off the floor in a crunch move. Do one set of 10 and then drop the knees to the other side for another set of 10.
Elbow to Knee Crunch
Lie supine on the floor with your feet up and your knees at a 90 degree angle, ankles crossed. Lightly rest the palms of your hands on your head just above your forehead with your elbows pointed toward the ceiling. Do not pull your head with your hands. The hand position is simply to get your elbows up. Crunch your body up reaching your elbows to your knees. Do one set of 10.
Superman Crunch
The superman crunch uses the same crunch movement as the basic crunch, but you position your legs in the air. Lie supine with your legs up, feet over the hips. Extend your hands up and lock your thumbs together. Lift your head and shoulders, reaching your hands toward your shoelaces. If you have neck strain, use one hand to support the neck while the other reaches toward your shoes. Do one set of 10.
Leg Lifts
Legs lifts are an effective ab exercise, but can cause back strain if you do not do them correctly. Lie supine with your legs up. Slide your hands palms down underneath your bottom to help keep the pelvis in neutral and your back pressed to the floor. Lower your legs halfway to the floor. This is your starting position. Drop your legs toward the floor and then lift back to the starting position, repeating for 10 repetitions. If you have lower back pain, start with your legs up over your hips and lower them only part way.
Ins and Outs
Ins and outs engage the full core, but like leg lifts may cause back strain. Lie supine on the floor with your knees pulled towards your chest. Place your hands behind your head and lift up in the crunch position. Hold the crunch position as you extend the legs out and then pull them back in. If you have back strain, extend your legs at an angle towards the ceiling. Do one set of 10.
Ab Hip Rock
The ab hip rock is similar to ins and outs, except the legs are bent. Lie supine, putting the bottoms of your feet together and letting your knees drop open. Put your hands behind your head and lift into a crunch. Keeping the feet together and knees wide, lift the legs up and down in a rocking motion. As you come up, the movement will lift your bottom off the floor. Keep the lower back on the floor as your legs drop down. If you feel back strain, don't lower your legs as far. Do one set of 10.
Bicycles
The bicycle exercise is rated as the top rectus abdominus exercise by the American Council on Exercise. Lie supine with your hands behind your head to support your neck. Bring your knees up over your hips. Pedal your feet extending one leg while pulling the knee in. Lift in a crunch position reaching your elbow towards the opposite knee with each pedal. Don't pull on your neck as you twist. If you have lower back strain, pedal your feet at an angle towards the ceiling. Each move is counted as one-half. Do one set of 10.
Full Body Crunch
Tony saves the most strenuous exercise for last in the full body crunch. Lie supine with your hands positioned by your ears, but not touching your head. Extend your legs out. In one motion, pull the knees in as you lift your head and shoulders up in a crunch, and then extend the legs out to hover over the floor as you lower the upper body back to the floor. If you have neck strain, put your hands behind your head. If you have lower back pain, extend your legs at an angle towards the ceiling instead of parallel to the floor. Do one set of 10.
Member Comments