P90x Ab Ripper For Mac

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These ab ripper x exercises make up one of the best abdominalworkouts around. It focuses on core strength by using the movements of your hipsand chest. The ab ripper x workout contains simple exerciseswhich produce painful, yet rewarding results. Ab ripper x part 1 and ab ripper x part 2 should be done every other day, or as muchas possible (don’t do it if your already in pain from the day before.)
Number of Reps PerExercise: 25
Duration ofWorkout: Approximately 16minutes.
1) Inand Outs: Sit down on the mat with your legs straightout in front of you. Lift them off theground. The exercise is to pull theminto your chest, and then to straighten them back out. One rep counts as the combination of the pullingin and the straightening out; it can also be done with your hands supporting orin the air. Legs straight, knees in.
2) Bicycles: While in the same position start to move yourlegs 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 inthe air. Like you’re riding a bike inmid-air.
3) Crunchy Frog: This is exactly the same as In and Outs withone major difference. Put your armsstraight out to your sides (in the air), and every time you pull in, you alsopull 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 legsspread out wide. Next you put your rightarm behind your head, and then lift up with your left arm pointing straight inthe air. Once you are sitting straightup you touch your left arm to the opposite leg – note that it’s important to gostraight up first and then over to touch the leg. That’s one rep; the second rep is the samething but opposite arm. This can also bedone 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 isswitching the left and right leg positions; go back and forth with the rightleg straight in the air, to the left leg straight in the air. Always keep both legs off the ground. Scissorsin the air with both legs always off the ground.
6) Hip Rock And Raise: Legs bent and feet together; have theknees pointing out from each other. During the exercise, always have the same distance between the knees. Rock backwards and then raise the hips tomove upwards. This exercise is all aboutmoving the hips up and down, while using the core to keep the position of yourlegs intact. Hips up, Hips Down.
7) Pulse Ups: Same as number six, the difference being both legs are straight upin the air. Leave them in that positionand just move the hips up and down, up and down. Each up and down counts as one rep. Straightlegs, 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 yourlegs; in other words as you sit backdown raise your legs to the air. Whenyou are about halfway sitting down (your arms always remain in the air) touchyour toes again. Leave your hands in theair and bring your legs back down. Repeat. Each time you touch yourtoes 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 aforty-five degree angle. Arm at yourside, and other arm behind your head. Bring legs towards chest, by getting all your weight on to yourhips. 25 each side. Crunches on the side.
10) Leg Climbs: One leg is straight up, the other oneeither half bent or straight in front. Many ways to do this, depends on how your feeling. Can either reach straight up and touch yourtoes, or you can grab the side of your leg once for support and then touch thetoes. Do 14 on each leg. One legstraight in the air and reach up and touch it.
11) Mason Twist: Sit up straight with the knees slightlybent. Bring your feet off thefloor. Clutch your hands together in afist. Then quickly touch each side ofyour body at a relatively fast pace. Touching both sides once counts as one rep. Do as many as you can.
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These ab ripper x exercises make up one of the best abdominalworkouts around. It focuses on core strength by using the movements of your hipsand chest. The ab ripper x workout contains simple exerciseswhich produce painful, yet rewarding results. Ab ripper x part 1 and ab ripper x part 2 should be done every other day, or as muchas possible (don’t do it if your already in pain from the day before.)
Number of Reps PerExercise: 25
Duration ofWorkout: Approximately 16minutes.
1) Inand Outs: Sit down on the mat with your legs straightout in front of you. Lift them off theground. The exercise is to pull theminto your chest, and then to straighten them back out. One rep counts as the combination of the pullingin and the straightening out; it can also be done with your hands supporting orin the air. Legs straight, knees in.
2) Bicycles: While in the same position start to move yourlegs 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 inthe air. Like you’re riding a bike inmid-air.
3) Crunchy Frog: This is exactly the same as In and Outs withone major difference. Put your armsstraight out to your sides (in the air), and every time you pull in, you alsopull 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 legsspread out wide. Next you put your rightarm behind your head, and then lift up with your left arm pointing straight inthe air. Once you are sitting straightup you touch your left arm to the opposite leg – note that it’s important to gostraight up first and then over to touch the leg. That’s one rep; the second rep is the samething but opposite arm. This can also bedone 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 isswitching the left and right leg positions; go back and forth with the rightleg straight in the air, to the left leg straight in the air. Always keep both legs off the ground. Scissorsin the air with both legs always off the ground.
6) Hip Rock And Raise: Legs bent and feet together; have theknees pointing out from each other. During the exercise, always have the same distance between the knees. Rock backwards and then raise the hips tomove upwards. This exercise is all aboutmoving the hips up and down, while using the core to keep the position of yourlegs intact. Hips up, Hips Down.
7) Pulse Ups: Same as number six, the difference being both legs are straight upin the air. Leave them in that positionand just move the hips up and down, up and down. Each up and down counts as one rep. Straightlegs, 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 yourlegs; in other words as you sit backdown raise your legs to the air. Whenyou are about halfway sitting down (your arms always remain in the air) touchyour toes again. Leave your hands in theair and bring your legs back down. Repeat. Each time you touch yourtoes 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 aforty-five degree angle. Arm at yourside, and other arm behind your head. Bring legs towards chest, by getting all your weight on to yourhips. 25 each side. Crunches on the side.
10) Leg Climbs: One leg is straight up, the other oneeither half bent or straight in front. Many ways to do this, depends on how your feeling. Can either reach straight up and touch yourtoes, or you can grab the side of your leg once for support and then touch thetoes. Do 14 on each leg. One legstraight in the air and reach up and touch it.
11) Mason Twist: Sit up straight with the knees slightlybent. Bring your feet off thefloor. Clutch your hands together in afist. Then quickly touch each side ofyour body at a relatively fast pace. Touching both sides once counts as one rep. Do as many as you can.
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