If you’ve been dedicated in the gym, you might be eagerly awaiting the moment you see six-pack abs. However, for some individuals, that day may never arrive, and it’s not due to any fault of their own.
The abdominal area consists of four different muscle sets: the rectus abdominis, transverse abdominis, and the internal and external obliques, as noted by Healthline. The rectus abdominis includes muscles that run vertically down the center of your abdomen. They are divided in the middle by a band of tissue known as the linea alba, while horizontal bands of fascia segment them into square or rectangular shapes, creating the “pack” many strive to develop.
Whether you end up with a four, six, eight, or even a ten-pack is determined by the number of horizontal fascia bands you possess, which is something established at birth. Unfortunately, you can’t create more bands.
Genetics determine your abs
The likelihood of developing four, six, eight, or even ten-pack abs is predetermined before birth, according to Healthline. By the time of birth, the number of tissue bands crossing your rectus abdominis horizontally is already established.
Some individuals are born with only two horizontal muscle bands, meaning they can achieve a four-pack if they couple proper exercise and diet habits. Others may be born with three horizontal muscle bands, allowing for a six-pack. Additionally, there are those with four or five horizontal muscle bands, resulting in the potential for eight and ten-pack abs, respectively. It’s all a matter of genetics, as noted by Healthline, so you can thank your ancestors for the number of abs you can develop.
A 2021 review published by StatPearls highlighted that the fascia and musculature of the abdominal wall develop early during embryo gestation. Moreover, authors noted that a triangular muscle called the pyramidalis, located anterior to the rectus abdominis, is formed bilaterally in 80% of people, and unilaterally or absent in some others. Thus, not only do genetics determine how many abs you can develop, but your development as an embryo also influences the structure of your lower abs beneath what’s considered your “ab pack.”
The best way to get defined abs
Not everyone will be able to reveal how many sets of abs they have due to their diet and exercise habits. For abdominal muscles to be visible, they need to be toned, and there must be a minimal amount of fat around the midsection. Amanda Butler, a certified personal trainer, explained to Women’s Health, “It can take anywhere from three months to a year to achieve a six-pack, and it’s not just about doing numerous ab exercises.”
Butler advises that, in addition to consistently training your abdominal muscles with targeted exercises, incorporating cardio into your routine is beneficial. Cardio helps elevate your heart rate, which assists in burning belly fat, as supported by a review of 16 clinical trials published in 2007 in the International Journal of Obesity. In the kitchen, increasing your protein intake while cutting down on carbs and fats can help. Protein aids the body in recovering from strenuous workouts and building muscle, which will enhance the strength and visibility of your abs.
Strong abdominal muscles are not merely for aesthetics. Abs are crucial for overall health and fitness levels. As a whole, your abdominal muscles support your core, which provides strength and stability to your back and torso. Even short, consistent ab workouts will yield fitness benefits for whatever pack you naturally possess.
Why it’s more difficult for women to get a four-pack (or any pack)
It’s well-known that female and male bodies have differences, and this extends to the appearance of abs. According to Healthline, it is generally harder for women to achieve visible abdominal packs compared to men. Several factors contribute to this. Men have approximately 61% more muscle mass than women, making it easier for them to develop visible ab muscles. Women need more body fat, particularly around the abdomen, than men do, and this additional body fat can make it harder for women to attain the visible abs they might aim for. However, this extra abdominal fat is not disadvantageous; it is vital for the production of estrogen, fertility, and maintaining energy levels.
Not only is it more challenging for women to achieve visible abs, but it can also be dangerous if they lose too much body fat. Since body fat is essential for fertility, insufficient body and abdominal fat can impair fertility and weaken the immune system, as well as affect menstruation and energy levels, warns Healthline. Without enough body fat, women may experience fatigue. While the goal of visible abs is enticing, losing excessive abdominal fat may not be worth the potential negative consequences.
