The Truth About Getting Abs (And Why It’s Not What Most People Think)
In today’s world of Instagram, selfies, and cameras everywhere, it can feel like there’s no more desired physical feature than a lean, defined stomach. Abs, a six-pack, whatever you want to call it, have become a modern status symbol – a sign of discipline, fitness, control, and lifestyle.
They look good in photos, stand out online, and can even shape how people perceive you. So it’s no surprise so many people chase them.
But here’s the real question: how do you actually get visible abs? And just as importantly, what’s real… and what’s just another fitness myth?
First things first: your abs are more than just a six-pack
Before you even think about definition, it helps to understand what’s actually going on underneath.
When we talk about the abdominal muscles, we’re actually talking about several different muscles. The main one linked to a six-pack is the rectus abdominis, but it doesn’t work alone. You’ve also got the obliques – internal and external – and the transverse abdominis. So really, it’s four main muscle groups.
Your core does a lot more than just look good
Abs aren’t just about appearance. They play a massive role in how your body actually moves day to day.
They help you bend forward, twist, rotate, sit up, get out of bed, and stabilise your upper body during movement.
These are very important postural muscles, he says. They work isometrically, and they also stabilise the body dynamically depending on what you’re doing.
There’s more going on than most people realise
Your abs also help with things you probably never think about, like breathing and protecting your organs.
They increase internal abdominal pressure, support your spine, and act like a natural protective layer around your organs.
In cases like a fall, car accident or impact, they help absorb force and reduce injury to internal organs. They also assist with breathing, especially exhaling.
So why do some people have visible abs and others don’t?
This is where things get interesting.
Having visible abs is far less about training and far more about body fat and genetics.
You can have very strong abdominal muscles, but if there’s a layer of fat over them, you won’t see definition.
To put it simply: abs are built in the gym, but revealed through nutrition.
Body fat is the real deciding factor
To see abs, you generally need a lower body fat percentage, especially around the stomach.
Fat distribution is a key factor, he explains. Men tend to store more around the stomach and waist, while younger women often store more around the hips and thighs.
This is also why two people can have the same body fat percentage but look completely different.
If someone stores more fat around the stomach, it will hide the abs more, he says. If they store it elsewhere, the abs may still show even at higher body fat levels.
Genetics plays a bigger role than most people want to admit
There’s also a natural set point – where your body likes to sit in terms of body fat.
Some people naturally stay leaner, others sit higher. That affects how easily abs show.
And it doesn’t stop there. Genetics also influences how your abs actually look.
Some people naturally have an eight-pack instead of a six-pack. The structure comes down to connective tissue, and that varies from person to person.
So even with perfect training and diet, your abs might not look like the ones you see online.
Nutrition comes first, always
One of the biggest myths in fitness is that doing hundreds of crunches will give you abs.
That’s not true. The main factor is a low body fat percentage, and that comes down to nutrition.
You also can’t choose where you lose fat from.
We can’t target fat loss, he says. The only realistic approach is reducing overall body fat.
That comes down to being in an energy deficit – burning more energy than you consume.
When that happens, the body starts using stored fat for fuel, he explains. That’s what reduces body fat over time.
What ab training actually does
So if fat loss is the key, what’s the point of ab exercises?
They still matter – just not in the way most people think.
Ab training builds strength and can increase muscle size. Like any muscle, you can develop it through hypertrophy with the right stimulus.
That means resistance, proper effort, and training close to failure – not just endless reps.
Most people are doing crunches wrong
The crunch is probably the most common ab exercise, but also one of the most poorly done.
Most people do it incorrectly. They use momentum, strain their neck or lower back, and reduce both effectiveness and safety.
Planks are good… but not the full picture
Planks are popular for a reason – they’re simple and effective for core stability.
They’re great for static stability, he says. But life isn’t static, so you also need movement.
That means adding exercises where your abs actually move through resistance, not just hold a position.
Even planks can be progressed into more dynamic movements instead of just holding for time.
Train your core in all directions
Most people only train forward movements like crunches, but the core does much more than that.
That’s a mistake. Rotation and side movement are just as important.
A good ab program should include:
Forward flexion
Side bending
Rotation
Stabilisation
You need variety, he says. Not just the same exercise over and over. Train smart, not just hard.
How often should you train abs?
You don’t need to smash abs every day.
For most people, two to three sessions a week is enough . They also get worked in other exercises, and they need recovery time – around 48 hours.
More is not better.
Ten minutes of focused work is enough, he says. Quality beats volume every time.
The reality
At the end of the day, visible abs don’t come from one secret exercise or extreme routine.
They come from a combination of lower body fat, good nutrition, smart training, genetics, and consistency over time.
Abs might be a symbol of fitness, but your body doesn’t care about trends. It responds to what you do consistently, day after day.
