The 6 pack abs are one fitness ideal we’ve been led to believe we need. Whether for aesthetic or fitness reasons, we probably want to get that 6-pack. But sometimes, even though we keep a strong core, we don’t see the abs anywhere. Is that normal? Is it okay not to have an abdominal definition?
The truth is that not having the 6 pack abs is pretty much standard. There are many different reasons as to why we don’t achieve them even if we have a strong core. Read on to find out 5 common reasons why this happens.
#1 Body fat percentage
According to Healthline, with a body fat percentage above 15-19, you’ll probably don’t see muscle definition if you’re male. Therefore, your abs likely won’t be visible. On the other hand, if you’re a female, you should aim for a body fat percentage of 10-20% to see abs.
Should your weight go above these ranges, you won’t see abs definitions, no matter how much you train. Maybe you have the strongest 6-pack underneath a layer of fat due to intense core training, but it’s underneath for a reason.
Of course, each body is different, and these ranges are a general guide. If you seek further personal advice, you should set an appointment with your doctor.
#2 Bloating
Bloating can be very frustrating if you’re trying to build a 6-pack. There are lots of reasons why you might get bloated, including:
- Water retention
- Overeating
- Lactose/gluten intolerance
- Constipation
- Food non-related problems like an abdominal muscle strain or incorrect breathing
To get rid of bloating, consider the following tips:
- Drink more water
- Reduce salty meals
- Eat smaller portions
- Do traditional and side planks – squeezing your abdominal region and holding the position will help you reduce bloat, as it exercises the abdominal muscles.
- Do cardio, but breathe correctly. When doing cardio, you should inhale and exhale from your nose. If the intensity rises, then you use the mouth.
- Yoga can also help, as it stretches the core region. If your bloating comes from gas buildup, give it a try.
#3 Posture
What we see on social media is not always real. Posture has quite an influence on muscle definition. It’s like those situations when someone takes a picture, and you tuck your tummy. You may look fabulous in the vacation photo, but is it real?
If you have a posture where your pelvic is posterior tilted, meaning your low back is stretched and elongated and your tummy is more slouching forward, your abs definition will be compromised. When you are more in a neutral spine alignment, that’s when you have a small curve in low back your tummy tends to be more pulled in.
#4 Diet
We’ve heard it a million times about 80/20 rule, but it’s true: it’s 80% about food and 20% about exercise. It doesn’t mean that eating protein and low-carb meals will magically give you abs – it means that no matter how much you exercise, you won’t see muscle definition if you eat fast food or way too large portions.
According to Medical News Today, the top foods to include in your diet to get abs are:
- Chicken and turkey
- Lean meats like beef and pork
- Vegetarian proteins like tofu
- Low-fat dairy products like cheese or yogurt
- Fatty fish high in omega-3
- Low glycemic vegetables like spinach, broccoli, or sweet potatoes
Of course, you need to keep an eye on carbohydrates and unhealthy fats, as well as calorie intake. But that happens in any diet.
#5 Core training
There are almost 30 pairs of muscles that make up your core. Therefore, you should train every layer of abs to see the best results. Amongst them are:
- Upper and lower abs
- Internal and external obliques
- The pelvic floor, diaphragm, and multifidus
- The rectus abdominis, the transverse abdominis
Therefore, you need to mix exercises to get a strong core. According to FitPlanApp, some of them are:
Planks (rectus abdominis, transverse abdominis, and obliques abs)
- Side planks (obliques abs)
- Bicycle crunch (obliques abs)
- Reverse crunch (rectus abdominis)
- Scissor kicks (obliques and upper and low abs)
At Pilates Difference we like to challenge our clients in different ways – new movements, better coordination and engaging different muscle groups by using Pilates equipment and various props. Contact us to learn about our in-person and online pilates training programs.
What if you don’t get 6 pack abs anyway?
If you eat clean and train hard, yet you don’t see an abdominal definition, don’t panic. You probably have a strong core anyway. Remember that having a 6-pack is a body image ideal. We see influencers and famous people show off their abs, but we forget about assessing how our body feels overall physically and mentally.
Instead, focus on feeling good in your body. Ask yourself these questions:
- Does my body support me in my daily life?
- Can I exercise without pain or restriction?
- Can I enjoy my hobbies/activities?
In the end, your body supports you every single day. You need to take care of it first and make yourself feel good about it. Yes, you can challenge it, yes you can train it, but when you compare it to your ideal just think how much it accomplishes for you on a daily basis and be thankful.