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  1. #1
    GrecoWrestler-Kickboxing MastaM's Avatar
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    P90X Ab Ripper X Primarily Works Hip Flexors?

    I just did my second routine of P90X Ab Ripper X and I can barely lift my leg up. While my abs are sore, my hip flexors are in DEEP pain. In fact, my right hip flexor which I have had problems with, feel like they actually hurt rather than feel sore. The pain has kind of gone around to my back, as well. But aside that, did anybody else feel very sore hip flexors more than any other body part while doing this program? Thanks for the input, and any helpful comments will receive reps. Thanks.
    Last edited by MastaM; 01-28-2010 at 03:14 PM.
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    P90x

    Originally Posted by MastaM View Post
    I just did my second routine of P90X Ab Ripper X and I can barely lift my leg up. While my abs are sore, my hip flexors are in DEEP pain. In fact, my right hip flexor which I have had problems with, feel like they actually hurt rather than feel sore. The pain has kind of gone around to my back, as well. But aside that, did anybody else feel very sore hip flexors more than any other body part while doing this program? Thanks for the input, and any helpful comments will receive reps. Thanks.
    i agree im doing P90X and it a real challange..my body is soo sore but the best thing what i do is do yoga and martial arts after the workout and to make sure you do a 15 minute cool down ,,because P90X is really high intensity and when you do that type of workout then the cool down has to reach a deep stretch ..but the hardest thing from tony horton is his other program called 1 on 1 ,on vol disk 5or6 it more intense ab workout then anything he has put together 25 mins of pure intense workout...i love P90X..but getting a Good deep stretch before going to bed and when you wake up in the morning can make a big difference..not to mention the way you eat and how fast or slow you eat
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    Registered User CaptainGorgeous's Avatar
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    Originally Posted by MastaM View Post
    I just did my second routine of P90X Ab Ripper X and I can barely lift my leg up. While my abs are sore, my hip flexors are in DEEP pain. In fact, my right hip flexor which I have had problems with, feel like they actually hurt rather than feel sore. The pain has kind of gone around to my back, as well. But aside that, did anybody else feel very sore hip flexors more than any other body part while doing this program? Thanks for the input, and any helpful comments will receive reps. Thanks.
    Were you doing a lot of sit-ups and leg raises? The abs contract isometrically, but the hip flexors are doing the main work on those exercises.

    I prefer reverse crunches and cable crunches since they involve little to no hip flexion.
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    GrecoWrestler-Kickboxing MastaM's Avatar
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    Thanks guys repped. But you guys didnt really answer my question. Has anybody tried this program and had mainly very sore hip flexors?
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    Registered User grumble1's Avatar
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    Yes. Focus on your ab contraction during the movements when possible. Strong hip flexors are good too.
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    I KNOW WHAT YOU ARE TALKING ABOUT!!! hahaha

    first day after my first ab ripper, i seriously could NOT walk cause my hip flexors were killing me. I walked around the school all bow-legged and stuff. Don't worry too much though, 1 or 2 days later your hip flexors will be fine. I did ab ripper x the second time and the hip flexors were MUCH less sore.
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    Registered User Mitchliving's Avatar
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    I had the same thing going on after my wife and I did Ab ripper X.. It's a killer workout and I can't to be able to finish the whole thing.
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    Registered User Jonis's Avatar
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    Your hip flexors are most likely weak because any core you have done isolated the abs and not the hip flexors and lower back which are also key to your core strength. I felt it in my hips the first 2 weeks or so I did it but then after that once my hip flexors caught up in strength I got a real good workout and feel it primarily in my abs now.
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    GrecoWrestler-Kickboxing MastaM's Avatar
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    Originally Posted by Jonis View Post
    Your hip flexors are most likely weak because any core you have done isolated the abs and not the hip flexors and lower back which are also key to your core strength. I felt it in my hips the first 2 weeks or so I did it but then after that once my hip flexors caught up in strength I got a real good workout and feel it primarily in my abs now.
    Hmmmm, interesting... So this program also incorporates the lower back? Are you sure? (By the way, reps ahve been given to all so far for replying)
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    Lower back, inner and outer thigh, gluts, lats, shoulders....the Mason twists alone works several muscle groups. As you do it more and wake those muscles up, the soarness should decrease. The hard part is working through it while hurting. Cross that hurdle and keep pushing play.
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    Registered User Jonis's Avatar
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    The ab ripper x itself doesn't incorporate lower back which is one of its flaws if done alone. However, the p90x program itself does do alot of lower back. For example, the leg day and plyometric day work your lower back pretty intensely. Also I'm assuming the core synergistics will work my lower back really hard, but I won't know until next week.

    If you are doing ab ripper x as a stand alone program I would add in some lower back work such as supermans, romanian dead lifts, or any one you personally prefer.
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    Just keep with it. I had a very hard time when I first started it, but as time goes by you'll get better and better. I also switched ab ripper to later in the day, I was so wasted from the workouts I kinda just gave ab ripper half effort. So I started doing it in the evenings since it doesn't take much time and that helped a bunch. Your right though......it'll flat out kill you the first couple times. Just do as Tony says......TAKE THOSE BREAKS if you need em. Don't try to kill yourself keeping up with them. Just do your best and keep pushing play every single day and you'll be rockin it soon.
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    Registered User Jonis's Avatar
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    I did that too, at first I would separate the two so I had more gas to do the abs. Also I found by changing the order of some of the excersizes I could perform better. For me doing the hip-rockandraise and then pulse ups was too much for me so I moved the obliques in between the two. Then I could do all the pulse ups because I gave that part of my abs a little break.
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    this happened to me too.the bicycle killed my hip flexors and i had to stop that exercise and just do the rest.
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    ye i felt this to
    im on my first day so plyometrics is 2morrow
    ive done plyometrics before and i got through all of it but i was sore the next day and that was without doing ab ripper x the day before
    gonna be a tough couple of weeks
    btw anyone using supplements (non beachbody) or used them for p90x
    if so how did they work and what/how much did you use per day
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    I finished P90X about a month ago. Your hips certainly get a workout but for me it was really the lower back during the first week that I could feel. Like anything it will get easier as you move along. I did find that doing the stretch disc once a week was a huge help in my overall recovery. I still use the stretch disc now with my full body routine as it really gets the blood flowing to everything that it hurting.
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    Yeh, I did the Ab Ripper X program for the first time the other night and most of my pain is in my hip flexors. The information in this forum really is giving me some encouragement. I was worried that I might have hurt my hips, but it's good to know that other people are going through the same thing. How many days should I let my hips rest before I go back for more?
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    The first few movements really do kill my hip flexors while I am doing them, but didn't have much pain afterwards. I think it is because i used to do a lot of leg raises and my hip flexors are used to the punishment
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    GrecoWrestler-Kickboxing MastaM's Avatar
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    Man I can't believe this thread is still alive. I no longer have a hip flexor injury (it's been a LONG time), please stop posting in here.
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    Registered User grumble1's Avatar
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    MastaM, did you even consider that maybe they aren't posting in this thread for you?
    GOMAD!
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    Registered User Tiltowait's Avatar
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    Originally Posted by MastaM View Post
    Man I can't believe this thread is still alive. I no longer have a hip flexor injury (it's been a LONG time), please stop posting in here.
    Dude, are you retarded? They're discussing P90X, NOT your freaking weak hip thrusting abilities.
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    Originally Posted by soitcame View Post
    Yeh, I did the Ab Ripper X program for the first time the other night and most of my pain is in my hip flexors. The information in this forum really is giving me some encouragement. I was worried that I might have hurt my hips, but it's good to know that other people are going through the same thing. How many days should I let my hips rest before I go back for more?
    Yup, I did it for the first time on Tuesday and now I'm walking all funny. At first I thought I did some serious damage to my hip flexors, but, after reading what others have posted, I feel better knowing I'm not the only one. No pain, no gain.
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    Registered User DutchTony's Avatar
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    Originally Posted by Vertygo View Post
    Yup, I did it for the first time on Tuesday and now I'm walking all funny. At first I thought I did some serious damage to my hip flexors, but, after reading what others have posted, I feel better knowing I'm not the only one. No pain, no gain.
    Well I started Ab ripper X yesterday for the first time. The first 3 exercises - in and outs and the bicycle ones forward and reverse, I did all 25 reps. after that i was managing around 5 reps each. I really didn't realise how unfit i am. Anyway today - I CANNOT WALK PROPERLY. Been walking around like a thunderbird all day. After some google research, I've found out it's my hip flexors. I have serious difficulty just lifting my legs today. I'm so glad I found this thread as it's good to know that I'm not the only one out there with this problem and it will get easier.

    Cheers guys.
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    Talking

    Originally Posted by DutchTony View Post
    Well I started Ab ripper X yesterday for the first time. The first 3 exercises - in and outs and the bicycle ones forward and reverse, I did all 25 reps. after that i was managing around 5 reps each. I really didn't realise how unfit i am. Anyway today - I CANNOT WALK PROPERLY. Been walking around like a thunderbird all day. After some google research, I've found out it's my hip flexors. I have serious difficulty just lifting my legs today. I'm so glad I found this thread as it's good to know that I'm not the only one out there with this problem and it will get easier.
    Cheers guys.
    "Man oh Man a Chevis"... as Tony's uncle used to say.

    I got through two months of P90X two years ago before leaving the country. *Now that I am back on it now (Day 3) Ooooh Doggie My Hip Flexors are jacked up. *I think I'm walking like that Thunder Bird you mentioned. *I don't recall it being this painful last time. *I must be in much worse shape. *Today was an AbRX day and I had to improvise the whole way through.

    I'm fully committed to pushing play every day and doing the best I can. *Can't wait till all the tender connective tissue is less DOMS'd out. *It would be nice to be able to brush my teeth soon. LOL. *
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    Forever Weak Phaggot Kirra's Avatar
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    Wink P90X Hip Flexors... RIPPED

    Originally Posted by MastaM View Post
    Thanks guys repped. But you guys didnt really answer my question. Has anybody tried this program and had mainly very sore hip flexors?
    Ya I have to basically walk with my torso in front of my body because my hip flexors are so sore and tender. Gotta say, that 15-20 minute abripperx went deep, to muscles I haven't probably used in years, other than the sack of course . I'm two days after the workout, and it's the worst right now. All I can say is, that's the best pain I've felt, because now I know this P90x will take me from zero to hero if I stick with it. It's no joke, gets EVERYTHING. And for the record, I'm closer to an 8 than zero... but you get the point..
    Last edited by HippieFlexor; 09-25-2011 at 11:56 AM. Reason: spelling
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    Registered User HippieFlexor's Avatar
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    Originally Posted by Kirra View Post
    Stats: 5'5", 150 lbs

    STOP DOING P90X and actually lift something.
    Your program looks weak and one-dimentional. Big arms and big gut, with no definition. Stop doing only barbells and use your body..
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