How Long Does It Take For The Ab Ripper X To Work

How Long Does It Take for the Ab Ripper X to Work?

Image Credit: AntonioGuillem/iStock/Getty Images Ab Ripper X is the ab component of P90X, the bestselling DVD program created by fitness celebrity Tony Horton. An integral part of P90X, Ab Ripper X is the sole ab exercise DVD in the workout system. Ab Ripper X’s ab-strengthening exercises will help improve posture and improve athletic performance. With its 11 DVDs, including Ab Ripper X, P90X provides a full-body strengthening system, theoretically in 90 days — but how long will it take for you to start seeing results?

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 Read more: P90X Ab Exercises

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Seeing Results

In general, results from moderate activity will produce improved aerobic capacity within 6 to 12 weeks. The more intense the workout, the better the chance at seeing results quicker. Pairing Ab Ripper X with the entire P90X system, which includes high-intensity intervals, will help you see results more quickly than doing Ab Ripper X on its own.

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 Specific results depend on a variety of factors, including ancillary exercise. Results will not be as apparent if Ab Ripper X is not performed in conjunction with the rest of the P90X system or an additional cardio and weight-training program. Additionally, "abs are made in the kitchen," so if you want to see the best results, improve your nutrition by cutting out alcohol, processed sugars and refined carbohydrates.

The Moves

The Ab Ripper X DVD includes 12 exercises, each of which is done for 25 repetitions. When you first start P90X, it is normal to not be able to complete all of the 25 repetitions. As your 90-day program goes on, you’ll see progress in your repetitions and ease of completion. The entire workout lasts approximately 16 minutes.

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The Muscles

Ab Ripper X’s 12 exercises activate every muscle in your core, including your rectus abdominis, hip flexors, obliques and transverse abdominis. The exercises in Ab Ripper X include the bicycle crunch, oblique V-ups, leg climbs and fifer scissors, all of which target different sections of your abdominals. Read more: How Long Before You Feel the Benefits of Exercise?

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Ab Ripper X from P90X sculpts your abs in 90 days.

Image Credit: AndreyPopov/iStock/Getty Images

Frequency

Schedule the Ab Ripper X system for three days out of the P90X week. It should not be programmed everyday because ab work and strength training are catabolic — it breaks down the body— and require recovery in order to improve. Thus, 24 to 48 hours of rest is recommended.

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  references
  
      American Council on Exercise (ACE): Sponsored Study Reveals Best and Worst Abdominal Exercises
    
      International Journal of Sports Nutrition Exercise Metabolism: Exercise, Protein Metabolism, and Muscle Growth.
    
      Journal of American College of Nutrition: Effects of Long Versus Short Bout Exercise on Fitness and Weight Loss in overweight females.
    
      American Council on Exercise: Does P90X Really Bring It?
    
      Journal of Applied Physiology: Two Weeks of High-Intensity Aerobic Interval Training Increases the Capacity for Fat Oxidation During Exercise in Women
    
      Slate.com: Work Out So Hard You Vomit
    
      WebMD: Five Top Fitness DVDs
       




  references
  
      American Council on Exercise (ACE): Sponsored Study Reveals Best and Worst Abdominal Exercises
    
      International Journal of Sports Nutrition Exercise Metabolism: Exercise, Protein Metabolism, and Muscle Growth.
    
      Journal of American College of Nutrition: Effects of Long Versus Short Bout Exercise on Fitness and Weight Loss in overweight females.
    
      American Council on Exercise: Does P90X Really Bring It?
    
      Journal of Applied Physiology: Two Weeks of High-Intensity Aerobic Interval Training Increases the Capacity for Fat Oxidation During Exercise in Women
    
      Slate.com: Work Out So Hard You Vomit
    
      WebMD: Five Top Fitness DVDs
    




How Long Does It Take for the Ab Ripper X to Work?

Image Credit: AntonioGuillem/iStock/Getty Images

Ab Ripper X from P90X sculpts your abs in 90 days.

Image Credit: AndreyPopov/iStock/Getty Images

      American Council on Exercise (ACE): Sponsored Study Reveals Best and Worst Abdominal Exercises
    
      International Journal of Sports Nutrition Exercise Metabolism: Exercise, Protein Metabolism, and Muscle Growth.
    
      Journal of American College of Nutrition: Effects of Long Versus Short Bout Exercise on Fitness and Weight Loss in overweight females.
    
      American Council on Exercise: Does P90X Really Bring It?
    
      Journal of Applied Physiology: Two Weeks of High-Intensity Aerobic Interval Training Increases the Capacity for Fat Oxidation During Exercise in Women
    
      Slate.com: Work Out So Hard You Vomit
    
      WebMD: Five Top Fitness DVDs