The Holy Grail of abs! When you really study 6 pack vs 8 pack abs, the difference is kind of subtle. But everyone is different and a lot of people seem to want to strive for the coveted eight pack. What determines a 4 vs 6 vs 8 pack? And speaking of common… How rare is an 8 pack? Can you have more than an 8 pack, like a 10 pack? Are 10 packs real? Can women have 6, 8, or 10 pack abs? People of any sex can have anywhere from distinct ab muscles.
How can you get better or more visible abs? OK, so this is what it all boils down to. No amount of: Low carb dieting Sit ups Crunches Planks Keto Or squats and deadlifts Will ever, ever transform your 6 pack into an 8 pack! Now, some people have very well developed lower abs which when clubbed with the oblique muscles creates an illusion of an additional pack of abs.
That explains the pack abs. But till date, there have been no records of anyone born with 6 tendons separating their ab muscles. That clubbed with the right lighting, the right angles and it can create a very realistic illusion.
There are two viable options for anyone who desperately yearns for a pack but was not born with it. A decade ago, cosmetic surgery to enhance the appearance of a muscle group was a rare instance and generally frowned upon.
In fact, it would be fair to say that most Instagram influencers who look picture perfect year round have gone under the knife at some point. In most cases, the extremely well-defined abdominals that you see on Social Media are an illusion, with some generous help from Photoshop. When a photographer once told me that he could help create an illusion of the perfect set of abs, I thought that he was talking about one of those crappy image editing apps that inserts an artificial pair of abs on your picture.
But turns out that he was talking about using lighting, angles and some sodium manipulation to make the abs appear longer and more defined than they really are. The trick is to get your six or eight pack to pop.
I mean really pop out. Drop your body fat to single digits, use any standard sodium manipulation protocol to get your muscles to look pumped and flush out any bit of water that your body might be holding under the skin. Once you are ready, any photographer who knows their job will be able to create the perfect combination of lights and angles to create the illusion of a 10 or pack.
When your oblique muscles and the Adonis belt is extremely well defined, and your six pack is clearly visible, it creates a cohesive appearance. This makes the abs appear a lot bigger than it really is. So your first goal should be to drop your body fat low enough for your abs to be visible. I tend to differ. They might be made in the kitchen. But they are formed in the gym.
In a nutshell, you need both, a clean diet and targeted abdominal workout. The second part is hotly debated. You have to lower your body fat for abs to be visible. Dude is gifted. There are many ways, methods and dietary techniques for accelerating lipolysis. But I recommend that you go the good old tried and tested way. Eat fewer calories than what you are burning and you will drop weight.
To shift the weight loss towards fat loss, fix your macros. I personally prefer going low carb because I have no problems adjusting to a low carb diet.
But if you feel lethargic or get brain fog when you go super low carbs, you can even go medium carbs. The reason I recommend low carbs is to prevent frequent insulin spikes. For your body to burn fat for fuel, insulin secretion has to be controlled or limited as much as it is naturally and safely possible. When you consume protein, the insulin spike is minimal. Dietary fat does not trigger insulin in the short term.
So, control the carbs, up the protein and hit a calorific deficit of about a day. You should have visible abs soon. There are a lot of conflicting theories on whether you really need to do targeted ab exercises to have well defined abs. One theory suggests that if you are doing direct ab work, you might be overworking the muscle without giving it enough time to recover.
Each compound move engages your entire core, which includes your abs. In fact, there are many athletes who never perform direct ab exercises but have absolutely ripped six pack abs. Unfortunately for some, the answer lies in genetics. Everybody has two rectus abdominis muscles, but not everyone has the same number of bands of connective tissue. Unfortunately, no matter how hard you train, it is impossible to upgrade from a 4-pack to a 6-pack. Once your abdominal muscles are toned and defined, the number of abs you have is permanent.
Any personal trainer or workout plan promising totally shredded 8-pack abs is lying to you; the so-called number of abdominal muscles you can achieve is pre-defined by genetics and something you need to accept. Another common misconception is the idea of upper abs, middle abs, and lower abs. The rectus abdominis is a single muscle group that works in entirety, no matter the supposed number of abs you have.
The most common by far is a rectus abdominis with three segmentations of connective tissue. This, when built up, will create 6-pack abs. However, any number of abs from 2 all the way to 12 is possible, although being born with 6 horizontal bands of connective tissue is very rare. Did anyone criticize him for having only 4-pack abs?
Of course not, because his entire physique was completely shredded. So exactly how common are those highly sought-after 8 pack abs? Then, even rarer than the 2-pack is a total of 10 or even 12 abdominal muscles, meaning 5 or 6 bands of the connective fascia. These statistics are the same for men as for women, with the most common being 6-pack for everyone.
Everyone, however, can get better abs. There are plenty of ways to improve the appearance of your abdominal muscles and feel more confident with your shirt off.
The human body tends to store a lot of extra body fat around the midsection, so one of the quickest ways to get your abs to pop out more is to lose weight. To get the kind of definition seen on the silver screen, you need to be fairly lean. This percentage can be a little higher for women. Getting abdominal muscles is twofold; first, you need to cut body fat in order to make these muscles visible.
After that, you can begin building them up to achieve more definition. Cardio exercise has been linked to reductions in belly fat. Less belly fat will help make your abs more visible. Cardio examples include:. Try to build cardio into your day-to-day life. Walk or ride a bike instead of driving. Take a run or swim before or after work. Hate running? Here are nine cardio alternatives to try. Exercises that require you to move your body against resistance help build muscle strength, tone, and endurance.
Exercise machines and enhancements, such as weights and body bands, all provide resistance. So do many water exercises. HIIT refers to short, one- to two-minute bursts of high-intensity cardio followed by a rest period of equal time. To be effective, each burst of cardio must be done at your very top capacity. Because your body is working at its highest capacity, HIIT sessions burn lots of calories both during workouts and for several hours afterward. A high-protein diet will help you build and repair muscle.
Opt for lean protein sources, such as:. Your ability to achieve a visible pack of abs — whether a four-, six-, or eight-pack — is largely determined by genetics. However, healthy lifestyle choices, like losing belly fat and exercising, can provide anyone with a fit and toned abdomen. A strong core also helps with overall strength and balance. Whether for fitness or aesthetic reasons, many people want 6-pack abs.
Here are 8 simple ways to get 6-pack abs quickly and safely. A marketing firm took on a major challenge: Get fit for a naked photo shoot.
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