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Abb Ripper Workout Part of the Abb Ripper Workout program. This workout has never been performed.

Description

Killer abdominal work out. If you do this for two weeks you will have hard defined abdominal muscles!

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Exercise Routine

You need a Flash plugin to view this player	Crunch Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees...Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch. Place your hands lightly on either side of your head keeping your elbows in. Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your ab muscles. Begin to roll your shoulders off the floor. Continue to push down as hard as you can with your lower back. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. Focus on slow, controlled movement - don't cheat yourself by using momentum! Exercise description by Bodybuilding.com (less) Routine: Set 1 - 25 reps Set 2 - 25 reps Set 3 - 25 reps Set 4 - 25 reps
You need a Flash plugin to view this player	Crunch - Cross Body Lie on your back and bend your knees about 60 degrees and keep your feet flat on the floor...Lie on your back and bend your knees about 60 degrees and keep your feet flat on the floor. Place your hands loosely behind your head. Curl up and bring your right elbow and shoulder across your body while bring your left knee in toward your left shoulder at the same time. Reach with your elbow and try to touch your knee. Do one side for all your reps, then switch to the other side. Try to bring your shoulder up towards your knee rather than just your elbow. Exercise description by Bodybuilding.com (less) Routine: Set 1 - 25 reps Set 2 - 25 reps
	Hip Lifts Lay down on the floor flat. Press your lower back into the floor and raise your legs straight up ...Lay down on the floor flat. Press your lower back into the floor and raise your legs straight up in the air. Rest your head on the floor and press your hips off the ground reaching your feet towards the ceiling by tightening your stomach. Reach as high as you can and slowly lower back down and repeat. Exercise description and photo by Michael Diebler. (less) Routine: Set 1 - 25 reps Set 2 - 25 reps
You need a Flash plugin to view this player	Russian Twist Secure your feet either by placing them under something that won't move or by having a partner...Secure your feet either by placing them under something that won't move or by having a partner hold them. Start in the position shown above, leaning slightly back and clasping your hands in front of you. Moving only at the trunk, rotate to one side. At the end of your range of motion, quickly reverse the movement and rotate to the opposite side. Repeat in a rapid fashion for the full number of reps. You can also hold a weight or medicine ball to increase the difficulty. Exercise description by Bodybuilding.com (less) Routine: Set 1 - 25 reps Set 2 - 25 reps
	Bicycle Kicks Lying on your back raise your feet off the ground with your knees bent. Keeping your stomach...Lying on your back raise your feet off the ground with your knees bent. Keeping your stomach tight begin to peddle your feet as if riding a bicycle. Make sure to keep your lower back flat on the floor. Exercise description and photo by Michael Diebler. (less) Routine: Set 1 - 25 reps Set 2 - 25 reps

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