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Images Donate icon An illustration of a heart shape Donate Ellipses icon An illustration of text ellipses. Keep your back as straight as possible the whole time. Lie flat on your back with your legs hovering off the ground and your arms raised behind your head, also hovering off the ground. Using your core muscles, flip over to the right so that you're lying on your stomach, with your limbs still up in the air. Roll to your right back onto your stomach.
When you do it again, roll to your left. Do each side 10 times. Start by doing the oblique crunch from Ab Ripper X. Instead of doing all of your reps on one side, though, roll over on your back to the other side and do an oblique crunch. Continue rolling back and forth.
Starting on your back, roll up until you're in a seated "V" position, with your legs as straight as possible and your arms pointing straight in front, parallel to the floor.
Hold this position for two to five seconds and roll back. Lie on your back with your legs straight up in the air, perpendicular to the floor.
Press your arms flat into the floor in a "T" shape for support. Drop your legs to one side, maintaining them at a degree angle with the floor, and hold for five to ten seconds.
Using your core, move your legs to the other side. Do 20 reps. Lie on your back with your feet straight out in front of you, on the floor and your hands under the arch of your back.
Flexing your feet and keeping your knees straight, lift your legs until they are perpendicular to the floor. When you get there, use your abs to lift your buttocks off the ground. Slowly lower your legs back to the floor, maintaining control, until they are about six inches off the ground. Spread your legs as wide as possible and put them back together. Sit up straight with your legs straight out in front of you.
Lean back as far as you can without your feet popping off the ground. Twist your upper body to the right, holding for about five seconds. Twist to the other side to complete the rep. Do The movement of your legs is the same as the Fifer scissors in Ab Ripper X. However, while keeping your shoulders hovering above the ground, each time your legs separate, clap your hands in the space between your legs.
This one is 30 reps. Lie on your back with your legs up in the air, perpendicular to the floor. Move your feet toward your body until your legs are close to being over your face. Raise your buttocks off the ground and make a big circular motion clockwise with your feet, as if your legs were a propeller.
Do 10 rotations in each direction. Balance on your sit bones with your legs and back off the ground. Place your hands behind your head. Pedal your feet as if riding a bicycle, and as you pull your knee into your chest twist your upper body so that your opposite elbow touches your knee. Hold for a second, and switch. This is more of a stretch and warm-up than an ab-ripping exercise. Stand up with your feet wide apart, and lean forward so your back is straight and parallel to the floor.
Extend your arms to the sides like airplane wings. Stretch your right hand down to your left foot, twisting your upper body at the waist.
Switch sides. Start in a forearm or Sphinx plank. Hop your legs toward your arms three times, holding that position, and hop back to a straight plank. Sit on your tailbone, tucking your pelvis and rounding your arms and lower back, making your body look like the letter "C.
Twist to one side, lifting your torso and your arms over your head, like the letter "Y. While holding a forearm plank, bring your right knee up into your right tricep. Alternate onto the left side. Keep your hips level with your shoulders. This is just like the Abrinome from Ab Ripper X2, except you pause and hold your position as your legs move right, left, up, down, and tilt.
Assume a side-plank position, and place your top foot in front of your bottom foot for balance. Drop your hips to the floor twice and return to a side plank. Then, twist your body toward the ground while you reach your top arm underneath your body and roll onto the balls of your feet so that you are in a regular one-armed plank with one arm reaching toward the opposite side. For an added challenge, hold a dumbbell weight in your moving hand.
Start on your back with your arms outstretched above your head. Pull up to a straight-legged "V" position and slightly curl your lower back toward the ground while bending your knees.
The P90X2 series is all about balance, speed tempo , and isometrics. X2 Ab Ripper follows the theme of the series. All of the moves in X2 Ab Ripper are done at a slow, controlled pace, with lots of isometrics static holds and several exercises that incorporate balance. The X3 exercises are more creative than the other 2 workouts.
Sphinx Crunch Hold or Bridge Burners start in a banana hold with a light DB held over your head, do a V-up and then a Mason Twist at the top, then you go back down into a banana hold and start again, your feet never touch the ground between reps. There are twenty-five reps of every exercise in Ab Ripper X except the last move with a moderate pace for each move. The number of reps makes the original Ab Ripper really challenging, but X3 has a few really intense exercises so it evens out.
I think this one tries too hard to follow the theme of the entire P90X2 series using balance and isometrics at the cost of effectiveness and fun. The best thing you can do for your core is to mix up your ab routine. So, while one of the ab ripper workouts might be your true love—doing all 3 of them is the smartest and most direct route to a fancy 6-pack.
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