Some people are born with a perfect rectus abdominis, which is a paired muscle that runs vertically on the abdomen. So, if you have three connective tissue bands, you have a six pack. If you have four connective tissue bands running across the parallel muscles, you have an 8-pack. Some people have five connective tissue bands running across their abdomen. Hence, the pack.
And for some people their abdominal structure might even allow for 12 pack abs to form. You might spend a good part of your life doing crunches and oblique exercises. But if you still do not have a visible ten pack, point to the sky and blame genetics. You have to be born with them. Just like everything else in the world, if you need something bad enough, the universe magically does not align things in your favor. But the number of average men and women who undergo cosmetic procedures might surprise you.
If you are not genetically born with a six-pack, a cosmetic abdominal surgery might be one way to get it. Not all procedures are cut from the same cloth. Your body fat levels, your current abdominal muscle conditioning and the amount of money you are willing to spend, everything matters. Liposuction is the most common of them all.
In simple terms, it is surgery performed to remove excess fat and contour the body. When performed on the midsection, it is typically done to improve aesthetics or enhance the visibility of the abs. It is known by several terms, such as lipo, lipoplasty, body contouring or abdominal etching. While it may improve the appearance of your abs, ab etching will not get you a pack if you do not have the separations to begin with.
However, if you have the pack separations and is covered by a layer of fat which you are too lazy to burn off with diet and exercise , ab etching is your ticket. Ab implants is a procedure where silicone implants are surgically inserted into your abdominal region to create the perfect 6, 8 or pack.
Believe it or not, some people are unfortunate enough to be born without the rectus abdominus. Ab implants are generally used to create the 6-pack that they lack. However, if you have the 6-pack to begin with, then ab implants can help you extend the appearance of the muscle, giving you an 8 or a pack. Unlike liposuction, which is a minimally invasive procedure, ab implants are a surgical procedure performed under general anesthesia.
Illusion mudafu If you do not have deep pockets to afford cosmetic surgery, or are generally averse to going under the scalpel, then there are some other ways in which you can create the illusion of pack abs.
Start by assessing your current body composition so that you know a ballpark body fat percentage. Now start a calorie deficit diet and exercising to drop body fat. This depends a lot on body fat distribution. The leaner you get, the more defined the abs appear. Going off what I just noted about the lower section I want to know make you realize just how important lower abs are.
Most gym buffs will spend hours working on their upper abdominals. But the lower abs are conveniently left out. The reason is that lower ab workouts are tough as nails. Be it weighted leg raises or bicycles, you will in all probability be left weeping after a set or two.
However, lower abs is where the bang for your buck is, if you are looking to create the illusion of a 8 or pack. The Adonis belt is a V-shaped groove that runs alongside the hips towards the pelvic region. If you have a 6-pack or even just a solid 4 pack set of abs with a perfectly shaped Apollos belt, it creates the illusion of the ab muscles extending to the pelvic region.
I mean, if you are born with them, great. But if you are not, then spending a few thousand dollars of your hard earned money for what is essentially a cosmetic improvement, is just not worth it. It does not make you any healthier than you are. It will definitely make you poorer though. What you should do instead, is focus on improving the appearance of your abdominal muscles. If you have a great 6-pack, you are better than half of the population already.
Why not focus on improving the conditioning of that 6-pack? If you have muscle separation, work on enhancing them. If you do not have muscle separation, think of how you can get it. If your body fat is too high, think of how you can drop it. Now we are talking. Believe it or not, getting visible abs is not as tough as it is made out to be. Of course, that depends on how much body fat you carry. Do ab exercises at least thrice a week. Work on your upper abs, the lower abs and the obliques.
If you have gained the strength needed to do rep sets, then try adding weights to them. This will help you develop strong ab muscles, which will be visible even if you are at a reasonably low body fat percentage. You have to drop body fat. And the only way to do it is to burn more calories than what you consume. Start calculating your total calorie intake. Then calculate your Total Daily Energy Expenditure to know how many calories you need to maintain your current weight. Then reduce calories from this to start eating in a deficit.
Add cardio to this and you should be able to drop body fat a lot sooner. No matter what you hear or read on the internet, there is no spot reduction. You will have to lose fat from everywhere to lose it from your belly. You can use body fat calculators found online to get a ballpark figure of your body fat. But for an accurate measurement, you need body fat calipers, or you need a dexa scan. But get an accurate measurement to know how much more fat you need to drop to make those ab muscles visible.
Many fitness models refrain from drinking a lot of water prior to a photoshoot. They curb their sodium intake and add potassium to their diets. However, all this must only be done under the supervision of a fitness trainer. Yes, there are many people out there showing off their 10 pack ab workouts and claiming that if you their workout that you will end up with a 10 pack… But the truth is..
If you were not born with it then the chances of you getting a 10 pack set of abs through working out are simply next to none. Actually your chances are none. This does not mean the workouts are not awesome for building a 6 pack. Try it out yourself. Watch the video below to see a 10 pack abs workout.
Let us know what you think in the comments below. Instead, focus on building a strong core and on reducing your body fat levels. Your email address will not be published. For a long time, 4-pack abdominals were the norm.
Then came the 6-pack. For many people, getting sculpted abs requires time and dedication. These tips can help you get started. 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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