Toned abs, but in particular the infamous six pack, are often considered the Holy Grail of fitness. Experts say that not only are they much harder to achieve than many people think, but some warn that striving for a six-pack isn’t necessarily the healthiest goal, especially for women.
Then why toned abs coveted by many? “Our society tends to associate ‘health’ and ‘fitness’ with a certain appearance – typically this means lean with visible muscle definition.” miriam fried, founder and head trainer of MF Strong in New York City, tells Yahoo Life. “There is often very little representation of different body types in the media when it comes to fitness and exercise, which probably contributes to this. Do a quick Google search for the terms ‘fitness’ or ‘wellness’ and you’ll see exactly what I mean.”
Whether or not having ripped abs is a realistic goal, it will be different for everyone, araceli de leon, an American Council on Exercise-certified health coach and certified personal trainer, tells Yahoo Life. “What’s realistic for others may not be realistic for me because of my lifestyle or time responsibilities,” she says. “But is a sculpted six-pack an achievable goal? Sure. It all depends on how determined and committed someone is to working towards it.”
That said, De Leon admits: “Honestly, it’s going to be harder for a 40-year-old mother of three, with a full-time job and poor quality sleep to get ripped abs than it will be for an 18-year-old female footballer, but not impossible.” “.
What does it take to get a six pack?
Beyond the time and motivation it takes to get visibly toned abs, there are two major factors that play a big role: body composition and gender. Experts say that while it’s challenging for both men and women to get six-pack abs, it’s “particularly difficult for women,” De Leon says. “Because of men’s greater muscle mass and higher testosterone levels, it’s easier for them to get sculpted abs.”
Michele Scharff OlsonA professor of exercise physiology at Huntingdon College in Montgomery, Alabama, agrees, telling Yahoo Life that, “In general, men have lower levels of fat below the waist. Men also have more testosterone, which which is a push to build muscle in the abdominal area and throughout the body, so generally speaking, younger men or women who have a more masculine fat distribution will achieve more noticeable results.”
More specifically, it means reducing body fat to what are called essential fat levels, which are minimum amount of fat needed for normal physiological function. Men require “less body fat for optimal health, about 2 to 5 percent,” De Leon says, “so it’s easier for them to lose body fat compared to women.” essential fat [which is] 10 to 13 percent.”
In fact, more than basic exercises, body fat, or lack of it, is “the main factor” in having defined abdominal muscles, says De Leon. “We all have a percentage that makes up our body composition. To get sculpted abs, one must reduce the percentage of total body fat that makes up your body composition,” which is not an easy or feasible goal for many.
“People forget how important their diet is,” says Olson. “You can actually build strong, solid abs, but if they’re covered by a higher-than-ideal layer of fat, it’s hard to see a sculpted effect.”
To reduce body fat, De León says it’s important to focus on nutritional habits, such as limiting processed and sugary foods, while increasing your intake of lean protein, fresh vegetables and water, as well as reducing stress and prioritizing the dream.
Olson says that a healthy diet “must” be accompanied by exercises that target not only your core but your entire body. “Cardiovascular exercise and interval training are important to help burn excess body fat in the abdominal area,” she says. “It requires a total program: cardiovascular exercise, abdominal exercises, a healthy diet, and reduction of any excess abdominal fat.”
Are very low levels of body fat safe?
However, some experts question whether it’s healthy or even safe to strive for such low levels of body fat, especially for women. “Women naturally have more fat than men, which means going to extremely low levels can have an adverse effect on the way our bodies and hormones work,” explains Fried.
Setting a goal to achieve a visible six-pack often involves “severe calorie restriction and getting to a very low body fat percentage, which, for many people, is not healthy at all,” says Fried. “Not to mention that what determines the visibility of abdominal muscles often has more to do with genetics than anything else.”
Fried also says that “extreme dieting and restrictions are often a risk factor for eating disorderswhat have the higher mortality rate of any mental illness,” adding, “Considering so many women struggle with eating disorders, pursuing a body type that requires such extremes is something I would never recommend from a mental health standpoint.”
Experts, even those who believe a six-pack is an achievable goal, also point out that having visibly sculpted abs isn’t the only sign of being physically fit or having a strong core. “Most people with a strong core don’t have noticeable abs,” says De Leon. “Think about how strong a weightlifter is and how strong their core needs to be to lift hundreds of pounds in deadlifts, squats, and bench presses. This population of athletes is an excellent example of a strong core that, sometimes, you don’t have the traditional sculpted six-pack abs. So yes, it’s possible to have a strong, healthy core without noticeable sculpted abs.”
Fried agrees, saying that body shape and size “tell us very little about a person’s fitness levels and health.”
Visible abs “simply tell you that you have a low body fat percentage and the genetics to maintain a flat stomach,” Fried says. “They don’t tell you anything else about someone’s health, their strength, their endurance, their skills in the gym, their diet, their exercise routine.”
Some of the best athletes on the planet don’t have visible abs, Fried notes. “If your goal is to be fit and strong, I recommend setting goals based on performance rather than aesthetic ones,” she says. “These kinds of goals are much more realistic to achieve, much more satisfying, and much more motivating!”
How to Strengthen Your Abs Safely
That’s not to say you should skip those ab exercises. In fact, having a strong core is important for several reasons. “Everything in the body is connected: muscles, ligaments, tendons and fascia,” explains De Leon. “If there is a ‘weak link,’ trade-offs, imbalances and injuries are likely to occur. A strong core allows someone to have proper balance, body alignment and posture and a lower risk of injury. Core strength provides stability and balance appropriate to the way a person moves, regardless of fitness level or age.
Contrary to popular belief, the best way to strengthen your core is by focusing on exercises that target your entire body, not just your abs. “Compound exercises are a great way to target multiple muscle groups and the core,” says De Leon. Some examples include deadlifts, squats, pull-ups, and standing overhead presses. One exercise that De León says is “essential” for stability and core strength is the plank.
“Exercises that directly target the core are great accessory exercises, but they shouldn’t be the first and only way to strengthen the core,” explains De Leon. “With all exercises, make sure proper alignment and form is the focus rather than weight, reps, or how long you can hold a plank.”
But if you find yourself lamenting the fact that six-pack abs remain elusive, heed De Leon’s words: “The most important thing to understand about wanting and having sculpted abs is that it’s an aesthetic goal, not a goal.” health goal. she says. “A person can be very healthy and strong and not have a defined six pack.”
For some, to get sculpted abs, “you have to go below the recommended body fat percentage for men or women, and that’s not sustainable or healthy,” De Leon says. “The main priority should be your health.”
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