p90x AB RIPPER question

  • Posted by a hidden member.
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    Aug 25, 2009 8:51 PM GMT
    I did the p90x 'ab ripper' workout, and today my hip flexors are killing me - is this normal? My upper abs and obliques got a bit of a workout, but it's the hip flexors (presumeably from all the 'lifted legs', bicycles, etc., exercises that you do in the 16-minute workout).

    Also, why would this be happening? Weak hip flexors? Will they strengthen up and then will more of my abs start engaging into these exercises, or am I doing the exercises incorrectly?

    Thanks for the help.
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    Aug 25, 2009 9:06 PM GMT
    YES it is normal. The first time I did it the 3rd day after I could barely walk. It was hard to sit and stand up, ahah. The pain goes away. Stretch, Stretch, Stretch. Take you vitamins. Stretch in the shower. give your body time to heal a bit, but stay moving.
  • MSUBioNerd

    Posts: 1813

    Aug 26, 2009 1:12 AM GMT
    Yes, I find the abripper is harder on my thighs and hamstrings than it is on my abs as well.
  • Dallasme

    Posts: 22

    Aug 26, 2009 1:22 AM GMT
    I second what you guys are saying.. It was hard on my legs as well.. but the more you do it. the more it will move back to concentration on your abs. If you're doing the full P90X work out, definitely do the Yoga, and Xstretch it will really help. Good luck with it.
  • creature

    Posts: 5197

    Aug 26, 2009 3:54 AM GMT
    Without having seen the p90x workouts, do the exercises conflict with the techniques presented by Dr. Stuart McGill?

    I recall some praise of his work on this forum before, and there appears to be praise of the p90x workout routines, but do any ideas presented from either side clash with one another? Particularly the 'ab ripper,' which I just saw a clip of online, and the ab exercise McGill suggested that has one knee bent, and the other laid straight down.

    My cousin bought the set of p90x dvds, but stopped using them. She'll be giving me her set in two weeks, so I'm thinking if I need to make adjustments.
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    Aug 26, 2009 3:59 AM GMT
    Ms Tony Horton herself says that the ab ripper is a full core workout rather than just targeting the abs - which means it works the thighs, the glutes and the hip flexors. Personally, I only do the ab ripper once a week - my yoga class includes a pretty intense core workout and I think a 16 minute abs routine three times per week is overkill. Then again, I'm also doing about three HIT cardio sessions in addition to p90x per week, so it just may be that I have limited patience for something like ab ripper.
  • Posted by a hidden member.
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    Aug 26, 2009 4:02 AM GMT
    Ab ripper deinfitely beats the shit out of the hip flexors - when i started I was tiring through reverse bicycles - now I marathon through with ankle wieghts and medicine ball use. Im in my 5th month of P90X and instead of 25 reps Im doing 35 and 100 mason twists withan 8 lb medicine ball. Its fun and I enjoy a little nausea after icon_smile.gif

    But yeah its totally normal in a few weeks you will be tearing it up.

  • Posted by a hidden member.
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    Aug 26, 2009 6:25 AM GMT

    it is really important to cool down properly and srtetch those hip flexors after every work out. The DOMS are unavoidable - they show who how hard you worked.