Is it feasible to attain 10-pack abs solely through workouts, or is it merely a fantasy?
In a hurry? Here’s a quick answer
The reality is that 10-pack abs cannot be developed solely through exercise, as they are primarily a product of your genetic makeup. This means you must naturally possess the necessary muscles before you can begin sculpting them.
Only about one in six million individuals are born with five muscle bands in their rectus abdominis, which can potentially be shaped into a 10-pack.
While some individuals resort to cosmetic surgery to achieve the coveted 10-pack look, this approach is generally not advised.
Is it possible to have a 10-pack abs?
Yes, It is possible to have 10-pack abs if you have the right core muscles in your abdominal area.
Humans are typically born with three horizontal tendinous intersections in the rectus abdominis, which can create the appearance of a ‘six-pack’ when body fat is low enough.
In rare cases, some individuals might have an additional intersection, potentially creating the appearance of an ‘eight-pack.’
A ’10-pack’ usually involves other muscles in the abdominal region, such as the obliques or the serratus anterior, becoming visible.
It’s important to note that this is uncommon and requires a combination of genetic factors, extremely low body fat, and targeted muscle development.
As for the use of silicone implants to enhance the appearance of the abs, this is a surgical procedure that carries potential risks and complications.
It’s always recommended to consult with a healthcare professional before considering such procedures.
What do 10-pack abs Look Like?
The appearance of 10-pack abs, or 4, 6, and 8 packs, can vary greatly from person to person, largely due to individual muscle structure. Some abs may be prominently defined, while others may appear more understated.
You can view Mohamed Ali’s physique on his Instagram page here or below. He’s one of the few people worldwide with 10-pack abs.
The anatomy of the abdominal muscles
To understand how abs look, a deep dive into the anatomy of the abdominal muscles is essential.
Transversus Abdominis
The transverse abdominis muscle lies deep in the abdominal region and acts as the core, pelvis, and back stabilizer muscle. This core muscle also maintains internal pressure in the belly area and helps in the appearance of strong abs.
Rectus Abdominis
This core muscle runs vertically down the abs with flexion of the trunk as its main function. In addition, the rectus abdominis muscle consists of horizontal muscle bands called tendinous intersections, which give the abs their defined look.
External Oblique
The external oblique muscle helps the trunk and spine to rotate and sits on both sides of your trunk.
Internal Oblique
The internal oblique muscle lies inside the hip joints and sits at a 90-degree angle to the external oblique muscles and maintains the tension in the abdominal wall.
The obliques work with the upper and lower lats and assist in twisting and turning the torso.
How to test if you have 10-pack abs?
If you’re wondering about your chances of having visible abs, it’s crucial to understand your body composition and muscle layout.
Note: For this self-check, it’s best if your body fat is 20% or less, as it makes it easier to feel your abdominal muscles.
- Begin by laying your hand flat on your stomach, around the belly button. Don’t press or pull; just sense the surface.
- Tighten your abs. This will let you feel the structure of your rectus abdominis, the muscle that gives the “six-pack” or “eight-pack” appearance.
- You’re feeling for the tendinous intersections that separate the rectus abdominis. Most people have three horizontal intersections, which can create a six-pack look when body fat is low enough.
- Remember, the number of visible “packs” isn’t determined by feeling for ridges or lines but by your body fat percentage and muscle development.
- The idea of “10-pack abs” can be a bit misleading. While some people may have extra visible divisions in their abs due to genetic variations, it’s not correct to say that anyone has ten separate abs. The extra “packs” are usually other muscles becoming visible, like the serratus anterior or the obliques or an unusual number of tendinous intersections.
Keep in mind getting visible abs is mostly about lowering body fat percentage and strengthening core muscles with specific exercises.
Genetics also influence how your abs will look, so focus on overall fitness and body composition rather than aiming for a specific number of visible abs.
Can women get a 10-pack?
Yes, women can develop a 10-pack. However, it’s important to note that this largely depends on their genetic makeup, precisely the number of connective tissue bands in the abdominal region. With the right genetics and targeted core exercises, women can indeed achieve a 10-pack.
How rare are 10-pack abs?
10-pack abs are indeed rare, with less than 1% of the human population having the right muscle to develop it.
What percent of people have 10-pack abs?
| Number of abs | % of people that have the abs |
| 2 | <1% |
| 4 | 9% |
| 6 | 76% |
| 8 | 14% |
| 10 | <1% |
Does genetics play a role?
Yes, genetics play a significant role—the number of abdominal muscles you were born with dictates whether you can develop a 10-pack or not.
Can you train for a 10-pack ab?
The answer is no. The ability to develop a 10-pack ab largely depends on having up to five muscle bands in the rectus abdominis region, a genetic trait.
So, while you can train to strengthen and define your abs, the specific structure of a 10-pack is something you would need to be born with.
Nutrition is Key
In addition to having the five muscle bands in your belly, proper nutrition plays a crucial role in sculpting strong abs for that defined look.
This involves eliminating junk food, reducing your sugar intake, and consuming high amounts of carbs and protein.
Training Your Abs
In addition to nutrition, a targeted 10-pack abs workout is your best bet.
Bicycle Crunches
This exercise is a fantastic way to activate your transverse abdominis, as shown in this study.
Straight Vertical Leg Crunch
This leg-raising exercise targets the rectus abdominis making it pop.
Forearm Plank
The forearm plank works the core muscles for the ultimate muscle definition.
Hollow Body Hold
This advanced/isometric exercise targets the hip flexors, quads, oblique muscles, and erector spinae.
Barbell Rollout
With the barbell rollout, you can target the core and improve your stability significantly.
Decline Crunch
The decline crunch is another powerful exercise to target abs and stimulate muscle growth.
Decline Reverse Crunch
This advanced exercise works not only the core but the legs and hip flexors.
Hanging Leg Raises
Several muscles, including the adductor longus, rectus femoris, hip flexors, and pectineus, are involved in this power move to sculpt your abs.
Captain’s Chair Weighted Knee Raises
This exercise is also excellent for achieving the 10-pack abs dream.
Cable Crunch
Because the spinal flexion is involved in this exercise, it outstandingly works the rectus abdominus.
Lower body fat percentage
Your current body composition is another factor to consider while working for a 10-pack ab. For men, a fat percentage of 18% and 25% or below in women is a requirement if you want your shredded abs to pop.
Check out this link if you need to know your BFP or body fat percentage.
Final thoughts
It’s clear that the quest for a 10-pack is a complex journey. It’s a blend of genetics, dedicated training, and mindful nutrition.
While only some will have the genetic makeup to develop a 10-pack, you can still have strong, defined abs. Remember, the number on your ‘pack’ doesn’t define your fitness level or your worth.
So, whether you’re sporting a 4-pack, a 6-pack, or even a 10-pack, the most important thing is that you’re working towards being the healthiest and fittest version of yourself.
Keep pushing, keep striving, and most importantly, keep believing in your potential.
