Ab Exercises!

Ab Exercises!

1.) Pendulum

2.) Bicycle

3.) Russian Twist

4.) Elevated Crunch

5.) Side Jackknife

(Above images taken from Bodybuilder.com)

P90x Ab Ripper Workout

1.) In and Out (25)
You are basically using your butt as a pivot point while you kick your legs out, and lower your upper body slightly towards the floor.
2.) Seated Bicycle (26- 13 Normal / 13 Reverse)
Starting from roughly the same position as the In & Outs, you just simulate the movement of peddling a bicycle, and then you reverse direction.
3.) Seated Crunchy Frog (25)

It is just like an In & Out, only your have to momentarily wrap your arms around your knees, which means that you can no longer have your hands on the floor for support.

4.) Wide Leg Sit-ups (25)

Advanced- Sit Indian style and alternate hands above your head as you do the sit up and then cross your arm, that is up, to the opposite side of your body.

5.) Fifer Scissors (25)

You do start in the lying down position, but rather than just kicking your legs back and forth in a spastic manner, you only do one leg at a time while the other leg is held 6" off of the floor. (Advanced- Simply hold the count longer)

6.) Hip Rock 'n Raise (25)

Again starting in the lying down position, this time with your knees out, and the heels of your feet touching. You contract your ab muscles to bring your lower body off the floor, then push your hips up towards the ceiling.

7.) Pulse Up (25)

This is more of a standard hip raise type of movement where you basically have both feet facing the ceiling, and you do your best to push your heels as high towards the ceiling as possible. (No Rocking)

8.) Roll Up/ V-Up Combo (26- 13 Roll Up/ 13 V-Up)

Do a Sit up with your legs straight out and together, then once up, roll back with your legs (still straight). While legs are in leg raised position, try to touch your feet (V-Up).

9.) Oblique V-Up (25- Left/ 25- Right)

Basically this is a side bend while lying on the opposite side of your body.

Advanced- have to lift your legs up at the same time.

10.) Leg Climb (26- 13 Left/ 13 Right)

This exercise is not just difficult because you are so incredibly exhausted by this point, but also because you are all sweaty. Basically what you do is lift one leg about 45-degrees off of the ground, then reach up with both hands trying to "climb" your upper body up your leg until you can touch your toes.

11.) Mason Twist (40- Anything after 40 = Bonus)

Basically the same as the Russian Twist (As soon on page 1 #3 Russian Twist).

(P90x Ab Ripper Workout was taken from the P90x Workout Series)