Discounts & Deals - Sign Up!
High-Definition Abs: Build And Tighten Your Core!
SHARE
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
1. Standing Ab Rollout
10-12 reps to failure
2. Cable Reverse Crunch On Bosu Ball
10-12 reps to failure
3. Dynamic Barbell Twist
10-12 reps to failure
4. Weighted Decline Negative
10-12 reps to failure
3 Rounds:
*Alternative For Beginners: Start on your knees, instead of standing.
*Maybe your gym doesn't have ankle straps. Follow the link and get a pair of straps from the Bodybuilding.com store!
*For Beginners: Alternative Seated Barbell Twist.
*For Beginners: Don't use a plate. Drop the weight and you gradually work back up to it as you build your abs.
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
1. Punching Plank
15-20 reps to failure
2. Ball Pike/Knee Crunch Superset
15-20 reps to failure
3. Alternating Bosu Ball/Crunch Superset
15-20 reps to failure
4. Decline Ball Throw
15-20 reps to failure
*As soon as the pike gets tough/hard, you switch to a knee crunch
*Start with Finger-to-Toe touches; as soon as it gets difficult, switch to Elbow-to-Knees.
* 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.
Recommended Articles
32 Comments
Showing 1 - 25
of
32
Comments
- 1
- 2
- Follow This Discussion by:
- Body Stats
- ht: 5'10"
- wt: 182.6 lbs
- bf: 14.0%
- Body Stats
- ht: 5'8"
- wt: 173.1 lbs
- bf: 19.0%
- Body Stats
- ht: 5'11"
- wt: 208 lbs
- bf: 11.0%
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?
- Body Stats
- ht: 5'8"
- wt: 149.6 lbs
- bf: 13.0%
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!
- Body Stats
- ht: 6'0"
- wt: 206 lbs
- bf: 10.1%
seanboone
Did the Dynamic Barbell Twist yesterday and LOVED IT. Badass to be swinging around an olympic sized bar and build your core.
- Body Stats
- ht: 5'9"
- wt: 142 lbs
- bf: 5.8%
- Body Stats
- ht: 5'8"
- wt: 140 lbs
- bf: 8.0%
- Body Stats
- ht: 6'2"
- wt: 166 lbs
- Body Stats
- ht: 5'5"
- wt: 144 lbs
- bf: 20.0%
- Body Stats
- ht: 5'8"
- wt: 158 lbs
- bf: 15.0%
whisfit
Love doing abs. I get a good variety but never have concerned my self with tightening vs building....
- Body Stats
- ht: 5'7"
- wt: 165 lbs
- bf: 15.7%
- Body Stats
- ht: 5'1"
- wt: 135 lbs
- bf: 33.2%
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?
- Body Stats
- ht: 5'8"
- wt: 160.8 lbs
- bf: 11.4%
tfoster1992
Permalink
It means 10-12 or until you fail or can't do it anymore. You aren't trying to exceed 12
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?
- Body Stats
- ht: 6'0"
- wt: 173.8 lbs
- bf: 10.0%
- Body Stats
- ht: 5'11"
- wt: 171.6 lbs
- Body Stats
- ht: 4'11"
- wt: 101.2 lbs
- bf: 20.0%
- Body Stats
- ht: 5'8"
- wt: 134.2 lbs
- bf: 10.0%
- Body Stats
- ht: 5'6"
- wt: 255 lbs
- bf: 60.0%
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
- Body Stats
- ht: 6'4"
- wt: 175 lbs
- bf: 4.0%
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.
- Body Stats
- ht: 5'6"
- wt: 175.12 lbs
- bf: 10.0%
Curacaoz28
great workout!!!i'm doing the tighten part right now. btw what the name of the last intrumental song of the video??
- Body Stats
- ht: 6'1"
- wt: 165 lbs
- bf: 12.0%
- Body Stats
- ht: 5'5"
- wt: 193 lbs
- bf: 31.2%
- Body Stats
- ht: 5'6"
- wt: 255 lbs
- bf: 60.0%
Showing 1 - 25
of
32
Comments
- 1
- 2
Featured Product
-
-
Cellucor C4 Extreme
Support Explosive Workouts!*
(5 characters minimum)