P90X is a workout system done in your home led by fitness enthusiast Tony Horton. In 90 days, P90X claims to transform your body with an intense workout and a supplementary nutrition plan. As part of the workout, P90X includes an "Ab Ripper" component--11 exercises designed to strengthen your core.
Program
The Ab Ripper takes 16 minutes and is comprised of 11 exercises that will challenge you while toning your core muscles. At 25 reps per exercise, the P90X program targets all aspects of your core, including your transversus abdominus, rectus abdominus, hip flexors, as well as your external and internal obliques. All you need is yourself and a mat--no other equipment required.
Seated Core Exercises
The first exercise is called "In and Outs," where you kick your legs straight out in front of you, then bring the knees back into the chest. For a more challenging option,straighten your arms overhead. The second ab exercise starts in the same position as the "In and Outs" and is called the "Bicycle." Instead of kicking both legs out together while seated, pretend you're riding a bicycle, heels flexed while you pedal forward for 25 reps and then backward for 25 reps. Again, hands can be on the floor for the basic exercise, or for a more challenging version, extend your arms overhead. For "Crunchy Frog", the fourth core exercise, you take your arms off of the floor and curl them around your knees as they are brought into the chest. So like the "In and Outs", extend your legs out, but wrap your arms around your knees as they come into the chest. The final exercise in the Ab Ripper consists of the "Mason Twist" where you pivot from a seated position with knees bent and hands clasped together. Rotate back and forth as rapidly as possible, trying to touch your hands to the floor each time you rotate your torso.
Core Exercises -- Lying Down
The first exercise performed while lying down is the "Wide Leg/Crossed Leg" sit up. For the Wide Leg, you lay down with your legs wide apart, put one hand behind your head and raise the other arm to the ceiling as you roll up and touch the opposite foot. To make the exercise more challenging, bring your legs to a crossed leg or pretzel position. The "Fifer Scissors" require you to lift one leg straight to the ceiling while the other leg is lifted a few inches above the ground so your legs look like scissor blades. Flex your feet and relax your upper body on the floor. Change legs every three seconds for one rep. For the next exercise, "Hip Rock n' Raise," lay down on the floor with the soles of your feet touching and your knees bowed out. Without letting your feet come apart, bring your legs up and push your hips to the ceiling. Still lying on the floor, bring your legs perpendicular to the floor or straight up from your hips, heels flexed. Use your lower abs to pull the glutes off of the floor, keeping your legs above your hips. Keep your legs as straight as possible and push your heels as high to the ceiling as you can.
The next exercise is called a "V-UP/Roll-Up Combo." Lie down and keep your arms straight in front you--don't let them go behind your head. Touch your toes and while you come back, your legs come up and you reach for your toes again, getting your back off of the floor. The "Leg Climb" exercise is the only exercise where you will have less than 25 reps, as you will do 12 reps per leg. One leg will be 45 degrees off of the ground, where you will reach up with both hands trying to "climb" your upper body up your leg until you reach your toes. The other leg can be fully extended for the easiest version of the exercise, or at a full bend with the heel touching your glute for the most challenging version of the exercise. The last exercise performed while lying down is one exercise in the Ab Ripper series that requires you lay on your side. Lie down on your right side for the "Oblique V-Ups" with your left hand behind your head and your right arm close beside you. Take your legs out straight in front of you about 30 degrees with heels touching. The goal is to keep your feet together as your legs lift off the floor, bringing your elbow to your knee. Repeat on the left side.
Benefits
Although a six pack looks nice, a strong core means more support for your lower and middle back. Strong abdominal muscles is typically associated with less back pain, improved posture, and less pressure on your joints. With these benefits, the P90X Ab Ripper exercises will help you build more than a strong core.
Member Comments