Some workouts are like movie villains: so loathsome and fiendish you have no choice but to love them. Or, perhaps more accurately, love to hate them. The same goes for P90X Ab Ripper X, which Super Trainer Tony Horton introduces by saying, “I hate it, but I love it.”
If you’re in the mood to really do a number on your abs, you can find this intense ab workout as part of the P90X program on BODi. In this review, we’ll cover what moves are featured in P90X Ab Ripper X as well as the benefits of the workout.
What Is Ab Ripper X?
Ab Ripper X is a short, focused bodyweight workout that challenges you to complete 300 reps, all focused on the core, in just over 15 minutes.
If you’re looking for a workout that builds strong abdominal muscles, look no further. Ab Ripper X consists of twelve moves, each hitting your abs from a slightly different angle, performed back-to-back for 25 reps… or more.
Benefits of Ab Ripper X
Well, a stronger core for one.
The core isn’t a single muscle. It’s a family of muscles that includes the internal and external obliques on the sides of your waist; the intercostals and serratus, around your ribs; the transverse abdominis, which girdles your lower trunk; and, of course, the showy rectus abdominis, or six-pack muscle, that bridges the gap between the front of your pelvis and your ribs.
Together, your core muscles work to bend, twist, and stabilize your spine in all directions. If you’re trying to exercise all these muscles thoroughly, a few sets of a single move won’t cut it… hence why ARX tops out around 400.
To get the results you want, your abdominal muscles need time to recover between workouts, which is why you’ll only find it in the P90X schedule after the strength workouts.
And, remember: If you want ab muscles that show, working them out is only half the battle. Your body fat percentage has to be low enough for your abs to be visible. And, since you can’t spot-reduce fat, that means sticking with a healthy diet and workout routine to reach your goals.
Ab Ripper X Exercises
Here is the challenging 12-move ab workout that’ll help you carve out a set of chiseled abs.
1. In and out
- Sit on the floor with your legs together, knees bent.
- With your hands on the floor behind you for balance, lean back and lift your feet a few inches off the floor. This is your starting position.
- Keeping your feet raised off the floor and your back straight, extend your legs fully in front of you, feet a few inches from the floor, leaning back slightly for balance at the same time.
- Draw your knees toward your chest and repeat for 25 reps.
- Sit on the floor with your knees bent and your feet flat, hands on the floor behind you for balance.
- Lean back slightly, lifting your feet from the floor.
- Keeping your chest up and your back straight, alternately cycle your feet out and back, as if riding a recumbent bike, starting with your right foot.
- Counting one rep each time your left knee cycles back, complete 25 reps.
3. Reverse bicycle
- Perform the same movement as in Bicycles, cycling your feet the opposite direction, as if pedaling a recumbent bike in reverse.
4. Crunchy frog
- Sit on the floor with your knees bent and your feet flat, arms extended directly out to each side, palms forward.
- Leaning back slightly for balance, lift your feet off the floor. This is your starting position.
- Keeping your back straight, simultaneously pull your knees toward your chest and wrap your arms around them.
- Return to the starting position and repeat for 25 reps.
5. Wide-leg sit-up
- Sit on the floor with your legs straight and spread wide.
- Lie back, placing your left hand behind your head and extending your right hand toward the ceiling.
- Keeping your legs straight, sit up fully, reaching your right hand first up toward the ceiling, then toward your left foot.
- Reverse the move, lying back on the floor.
- Switch your hands and perform the same move on the other side.
- Continue alternating sides until you’ve completed 12 reps per side.
6. Fifer scissor
- Lie on your back with your legs extended, feet flexed.
- Lift your legs about six inches off the floor.
- Keeping your left leg still, both feet flexed, and both legs straight, lift your right leg toward the ceiling and back as far as possible while maintaining the straight leg and hold it there for about a two-count.
- Switch the position of your legs and hold for about a two-count.
- Continue lifting the legs alternately until you’ve completed 24 total reps.
7. Hip rock ‘n raise
- Lie on your back with your feet in the butterfly position — soles together, knees wide.
- Keeping your knees apart and the soles of your feet together, lift your feet from the floor until your feet are roughly above your belly button.
- Squeezing your abdominals, lift your hips from the floor as high as possible.
- With your legs still in the butterfly position, reverse the move, lowering your hips and then your feet to the floor.
- Repeat for a total of 25 reps.
8. Pulse-up (Heels to heaven)
- Lie on your back with both legs extended as straight as possible toward the ceiling, feet flexed. This is your starting position.
- Keeping your legs vertical, contract your abs and push your heels toward the ceiling, lifting your pelvis off the floor as high as you can.
- Return to the starting position and repeat for 25 reps.
9. V-up/roll-up combo
- Lie on your back with your legs straight and feet together, with your arms straight up toward the ceiling.
- Perform a full sit-up, extending your hands toward your feet.
- Keeping your legs straight and together, lie back, simultaneously lifting your legs off the floor.
- Keeping your legs at a 45-degree angle to the floor, sit up as far as possible, reaching toward your feet while balancing on your butt.
- Lower your legs and torso to the floor. That’s one rep. Repeat for 25 reps.
10. Oblique v-up
- Lie on your right side, legs and torso at a 30-degree angle, feet stacked.
- Extend your right arm by your side, palm down, and place your left hand behind your head.
- Keeping your legs straight and balancing on your right hip and forearm, simultaneously lift your torso and legs, drawing your left elbow and left knee toward one another.
- Reverse the move, lowering your legs and torso to the floor.
- Repeat for 25 reps, turn over, and repeat the same move lying on your left side.
11. Leg climb
- Lie on your back, legs bent and feet flat.
- Keeping your thighs parallel, extend your right leg so it forms about a 45-degree angle with the floor.
- Keeping your legs stationary, climb up your right leg hand over hand, until you can touch the toes of your right foot with the fingertips of your right hand.
- Reverse the move, climbing down your leg until you’re lying on your back.
- Perform 12 reps, then repeat with your left leg raised.
12. Mason twist
- Sit on the floor with your knees bent and feet flat.
- Lift your feet off the floor, balancing on your butt, and remain there for the entire set.
- Interlace your fingers and extend your arms in front of you.
- Rotate your upper body to the right, touching your hands to the floor near your right hip.
- Rotate the other direction, touching the floor near your left hip. That’s one rep.
- Repeat for a total of 40 rotations in each direction.