These ab ripper x exercises make up one of the best abdominal
workouts around. It focuses on core strength by using the movements of your hips
and chest. The ab ripper x workout contains simple exercises
which produce painful, yet rewarding results. Ab ripper x part 1 and ab ripper x part 2 should be done every other day, or as much
as possible (don’t do it if your already in pain from the day before.)
Number of Reps Per
Exercise: 25
Duration of
Workout: Approximately 16
minutes.
1) In
and Outs: Sit down on the mat with your legs straight
out in front of you. Lift them off the
ground. The exercise is to pull them
into your chest, and then to straighten them back out. One rep counts as the combination of the pulling
in and the straightening out; it can also be done with your hands supporting or
in the air. Legs straight, knees in.
2) Bicycles: While in the same position start to move your
legs in circles, like you are riding a bike. Do this for 25 seconds, then stop, and do the reverse. Can also be done with hands at the side or in
the air. Like you’re riding a bike in
mid-air.
3) Crunchy Frog: This is exactly the same as In and Outs with
one major difference. Put your arms
straight out to your sides (in the air), and every time you pull in, you also
pull your arms around your knees. In and outs with an arm reach around.
4) Cross Leg/ Wide Leg Sit-Ups: Two ways to do this one. The easier way is to sit down with your legs
spread out wide. Next you put your right
arm behind your head, and then lift up with your left arm pointing straight in
the air. Once you are sitting straight
up you touch your left arm to the opposite leg – note that it’s important to go
straight up first and then over to touch the leg. That’s one rep; the second rep is the same
thing but opposite arm. This can also be
done with your legs crossed. Reach up and over.
5) Fifer Scissors: Lie down with your legs straight. Lift both off the ground. Next lift your right leg as high as you can,
keeping it straight. The exercise is
switching the left and right leg positions; go back and forth with the right
leg straight in the air, to the left leg straight in the air. Always keep both legs off the ground. Scissors
in the air with both legs always off the ground.
6) Hip Rock And Raise: Legs bent and feet together; have the
knees pointing out from each other. During the exercise, always have the same distance between the knees. Rock backwards and then raise the hips to
move upwards. This exercise is all about
moving the hips up and down, while using the core to keep the position of your
legs intact. Hips up, Hips Down.
7) Pulse Ups: Same as number six, the difference being both legs are straight up
in the air. Leave them in that position
and just move the hips up and down, up and down. Each up and down counts as one rep. Straight
legs, and moving hips.
8) V-Up/Roll Up: Lie down with the legs straight. Do a sit-up and touch your toes. As you pull away from your toes roll up your
legs; in other words as you sit back
down raise your legs to the air. When
you are about halfway sitting down (your arms always remain in the air) touch
your toes again. Leave your hands in the
air and bring your legs back down. Repeat. Each time you touch your
toes counts as one rep. Sit up, and then sit up with legs in the air.
9) Oblique V-Ups: On your side, with your legs at a
forty-five degree angle. Arm at your
side, and other arm behind your head. Bring legs towards chest, by getting all your weight on to your
hips. 25 each side. Crunches on the side.
10) Leg Climbs: One leg is straight up, the other one
either half bent or straight in front. Many ways to do this, depends on how your feeling. Can either reach straight up and touch your
toes, or you can grab the side of your leg once for support and then touch the
toes. Do 14 on each leg. One leg
straight in the air and reach up and touch it.
11) Mason Twist: Sit up straight with the knees slightly
bent. Bring your feet off the
floor. Clutch your hands together in a
fist. Then quickly touch each side of
your body at a relatively fast pace. Touching both sides once counts as one rep. Do as many as you can.
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