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High-Definition Abs: Build And Tighten Your Core!

People discern fit-status based on whether you flex a ripped core or bounce a fat gut. Build abdominal muscles, then tone them and show off your definition!

Whether you're a guy or a girl, at the pool, at the beach or on stage, your abs are the first place people look to tell how fit you are. Abdominal muscles are the true marker, the core of fitness.

Cellucor Super HD Abs

Watch The Video - 09:31


We walk you through two ab circuits to help you achieve that toned, hi-def 6-pack. One circuit is designed to build your abs, and the other is designed to tighten your abs.

We recommend incorporating these circuit workouts 3-to-4 times per week into your existing workout routines, alternating the workouts, building first and toning second.

The Build Circuit

The goal is to keep the intensity high, elevate your heart rate elevated and really get that extra burn. Set up all four exercises before you begin to increase efficiency and intensity.

3 Rounds; Repeat 4 exercises back-to-back; 1-minute rest between rounds

Build Circuit

Tighten Circuit

This circuit will involve more reps, some drop sets, a lot of focus on toning your abs rather than building them. High reps are going to help you tighten your abs while burning calories.

This is another 4-exercise circuit with 1-minute rests between the three circuits. Make sure to set everything up first, to limit your rest periods between exercises.

3 Rounds; Repeat 4 exercises back-to-back; 1-minute rest between rounds

Tighten Circuit
  • Punching Plank Punching Plank

    1. Punching Plank

    15-20 reps to failure
  • Ball Pike/Knee Crunch Superset Ball Pike/Knee Crunch Superset

    2. Ball Pike/Knee Crunch Superset

    15-20 reps to failure
  • *As soon as the pike gets tough/hard, you switch to a knee crunch

  • Alternating Bosu Ball/Crunch Superset Alternating Bosu Ball/Crunch Superset

    3. Alternating Bosu Ball/Crunch Superset

    15-20 reps to failure
  • *Start with Finger-to-Toe touches; as soon as it gets difficult, switch to Elbow-to-Knees.

  • Decline Ball Throw

    4. Decline Ball Throw

    15-20 reps to failure
  • * Go back and forth as quick as you can!

Hi-Def Abs

Your abs are probably on fire! That's the key to getting hi-def abs.

First comes the Build Circuit, followed by the Tightening Circuit. We recommend hitting the circuits on alternating days: Build, then Tighten ... for a total of 3-to-4 workouts per week.

Make sure you have your strength training, your cardio, proper supplementation and your meal programs keyed-in to get hi-def abs. For more information on that, check the links below.

For more articles and videos, tips and tricks to achieving hi-def abs, visit Bodybuilding.com.


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rajesh01742001

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rajesh01742001

Awesome Article... Thanks for share

May 15, 2012 9:30am | report
 
dkwojt

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dkwojt

Good article!

May 16, 2012 7:11am | report
 
sneltz

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sneltz

Great article. Definitely some stuff I look forward to trying.

May 17, 2012 2:34pm | report
 
levijc

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levijc

What is the difference between the build and tighten circuit? Does the build circuit really build [make bigger] and does the tighten circuit really tighten? If so, how?

May 18, 2012 7:27am | report
 
cellucordan

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cellucordan

Abs are really like any other muscle group. If you're trying to add size to your biceps, you don't do tons of reps with just bodyweight, right?

The idea with the build circuit is lower number, but high quality, controlled reps using heavier weights. This will help spur growth.

The tighten circuit is all about lots of reps, going til failure and then "drop setting" abs which most people don't think to do... for me, going straight legs to knees once I get tired is a key.

Hope that helps!

May 21, 2012 11:03am | report
seanboone

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seanboone

Did the Dynamic Barbell Twist yesterday and LOVED IT. Badass to be swinging around an olympic sized bar and build your core.

May 18, 2012 11:56am | report
 
ItsAl

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ItsAl

Good article. I'm going to try these out later today.

May 18, 2012 2:41pm | report
 
jeremyakin

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jeremyakin

Great video!

May 19, 2012 1:42pm | report
 
IVORYJ

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IVORYJ

I am diggin this article, I am going to add this to my routine

May 20, 2012 10:22am | report
 
bowser608

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bowser608

amazing article very helpful

May 20, 2012 9:01pm | report
 
whisfit

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whisfit

Love doing abs. I get a good variety but never have concerned my self with tightening vs building....

May 21, 2012 11:25am | report
 
fitnessmomma

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fitnessmomma

Extremely helpful article.

May 22, 2012 10:50am | report
 
anubis3669

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anubis3669

Great video
I just have one question, when you say "10-12 (or 15-20) reps to failure" does that mean my goal is at least 10-12 and then continue until I fail? Or should I be failing somewhere in between those reps?

Article Rated:
May 22, 2012 1:12pm | report
 
tfoster1992

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tfoster1992

It means 10-12 or until you fail or can't do it anymore. You aren't trying to exceed 12

May 25, 2012 7:53pm | report
kajschintzNL

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kajschintzNL

Great article,
Done the build circuit and i could feel my abs for the next few days (awesome).
With the tighten circuit i have some problems with my balance during the Ball pike/crunch superset.
Are the V crunch and reverse crunch good alternatives?

May 23, 2012 2:32am | report
 
prepet

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prepet

Dynamic Barbell Twist is my favorite... :)

May 23, 2012 9:22am | report
 
GCY

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GCY

what happen 2 de Dynamic Barbell Twist video?

Jun 4, 2012 3:46am | report
 
diiegg

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diiegg

sweet

Jun 5, 2012 5:34pm | report
 
Horus

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Horus

"High reps are going to help you tighten your abs while burning calories."

What exactly are "tight" abs, and why would I want tight muscles?

Jun 6, 2012 12:58am | report
 
deepakaggarwal

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deepakaggarwal

good article thanking for for share

Jun 11, 2012 12:46am | report
 
moon101

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moon101

Hey I have a question I'm doing :
"Jim Stoppani's Short Cut to Size" my goal is to put on size,
and his workout already has ab workouts involved in it. Now my question is would doing "Hi-Deff Abs" along with "Jim Stoppani's Short Cut to Size" burn off / take away from my gains and rather than help me bulk up? I dont want to over train my body..

http://www.bodybuilding.com/fun/shortcut-to-size.html">http://www.bodybuilding.com/fun/shortcut-to-size.html

Jun 25, 2012 12:32pm | report
 
Mattyd007

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Mattyd007

@moon101 - If in doubt follow Jims Stoppani's advice.!.. the routine listed here wont hurt you maybe after a few weeks you can try and suppliment Jims abs rountine with one or two exercises form this one have fun.

Oct 28, 2012 10:53pm | report
Curacaoz28

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Curacaoz28

great workout!!!i'm doing the tighten part right now. btw what the name of the last intrumental song of the video??

Jun 27, 2012 9:15am | report
 
AliDetroit1

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AliDetroit1

Definitely adding this to my routine

Oct 2, 2012 5:28pm | report
 
deepakaggarwal

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deepakaggarwal

hi what workout

Oct 22, 2012 6:29am | report
 
Showing 1 - 25 of 33 Comments

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