This is the AB Ripper workout I did this morning - try it sometime and tell me how it went for you.
I will do this every second day, perhaps not only this routine but I will train ABs every second day.
In the Ab Ripper X there are 11 exercises and they need to be repeated 25 times:
In & Outs, Seated Bicycles, Seated Crunchy Frogs,
Crossed Leg/Wide Leg Situps, Fifer Scissors, Hip Rock'N Raises, Pulse
Ups, Roll-Ups, Oblique V-Ups, Leg Climbs and Mason Twists.
Below are some of the 11 explained to you...for the rest have a look on the internet if you are not sure of how to do them. Research on the internet is great you learn something new everyday! I am forever learning new tips and tricks ;)
Balance
on your buttocks with your knees fully bent and tucked to your body.
Place your hands on the ground for balance, or raise them in the air for an extra
challenge. Extend your legs fully while leaning backwards with your
torso to maintain your balance. Pull your legs back in while leaning
forward with your torso.
Repeat this cycle for 25 repetitions.
Assume
the same position as you did for In & Outs. Move your legs in a
bicycle pedaling pattern, alternating between legs while keeping your
torso static.
Repeat for 25 cycles in a forward-pedaling motion and 25
cycles in a backwards motion.
Assume
the same position as you did for In & Outs, except with both arms
fully extended at 90 degrees to the side. While moving your legs in the
In & Outs motion, swing your arms forward to wrap your incoming
legs, and swing them back out to the starting position as your legs
extend.
Repeat for 25 repetitions.
Begin
by either crossing your legs in front of you or extending your legs and
spreading them wide; the latter is easier and the former is more
challenging. Lay down on your back, placing one hand behind your head
and pointing the other arm straight up. Perform a sit-up, reaching
across with your extended arm to the opposite side of your body. Return
to the starting position while switching arms.
Repeat the motion in
alternating directions 25 times.
Lie
flat on your back with one straight leg as close to perpendicular as
possible to the floor. Hold the other leg as close to parallel as
possible to the floor but not touching. Every two seconds, alternate the
position of the two legs, holding them in place during the pauses.
Repeat for 25 repetitions.
Lie
on your back, with the soles of your feet together and your legs
arranged in a butterfly position. While maintaining your leg
arrangement, raise your legs until your toes are pointing perpendicular
to the ground and thrust your buttocks off the ground using your hips
and abdominals.
Return to the starting position, and repeat for 25
repetitions.
Lie on a mat, extend your legs in front of you and rest your
arms by your sides. Press your lower back gently against the floor,
tighten your abdominal muscles and lift your legs directly above your
hips. In the right position, your lower and upper body form a 90-degree
angle. Using your abdominal muscles, lift your hips 2 to 3 inches off
the floor, pause for three seconds and lower your hips to the ground.
Repeat for 25 repetitions.
