Experts say that while it's a challenge for both men and women to get six-pack abs, it's "difficult particularly for women," says De Leon. "Due to the larger muscle mass of men and their higher levels of testosterone, it is easier for them to have sculpted abs."
Women: 1 to 2 years
From this starting point your journey to visible abs is likely to be close to 1 to 2 years. Men may be able to shave a few months off and achieve this in 10 months, but 8 to 12 months is a reasonable time frame to set your sights on if you have around 30 percent body fat.
While many consider washboard abs a sign of peak fitness, medical experts believe that ultra-low body fat per cent can be extremely harmful, especially for women. It can lead to a compromised immune system, fatigue, muscle wastage, vitamin deficiencies, and in severe cases, organ shrinkage.
“My best advice on how to get abs is simple: healthy eating, lift weights, and HYDRATE! You only need to train your core two to three times per week and make sure to get adequate rest. Abs are built outside the gym more so than in the gym, so living a healthy lifestyle is a must.
4-pack abs are when you have 4 distinct, visible, defined muscles in your stomach area. In most cases, these are the 4 upper abs, which flatten into a toned abdomen lower down as they taper into a V-shape down to the groin area. What is this? Usually, the visible abdominals are the two blocks above your navel.
Generally, males have more muscle mass than females, which makes it easier for them to build visible abs. But with the right abs training for women, they can do it too.
And chasing a six-pack for aesthetic reasons can actually be unhealthy. “Six-packs are proof that you have a very low body fat percentage, but that may mean you're sacrificing nutrition and not getting the most out of your training sessions,” Scharff adds.
Pooja, at 7, could build six-pack abs and became the youngest little girl in world history with abs. "I feel very proud and content to achieve such a feat at the age of seven. I have really worked hard along with my coach to achieve the title. I give all the credit to my coach.", She proudly says.
Good news, guys! Over 75% of women prefer FLAB to abs: Sex therapist Tracey Cox explains why women DON'T want chiselled perfection in their bed. Three in four British women would choose a man with love handles over one sporting a six-pack.
Even though it may be more challenging for some women to achieve the look of six-pack abs, says Personal Trainer Adnan Munye, everyone has abs—it just depends on how much body fat is covering them. Since men tend to have lower body fat than women, he notes, it can be easier to see their abs in the first place.
It's Harder for Women to Lose Weight — Really
This means your body uses fewer calories (units of energy) to fuel normal body functions like breathing, thinking, and circulating your blood. The leftover calories are stored as fat. Plus, female body composition usually exceeds males'.
The body fat percentage needed to see your pack of abdominal muscles falls somewhere around 14 to 20% for women and 6 to 13% for men.
Between 14-18% Body Fat
It may only take you 3–6 months to achieve visible abs if your current body fat percentage is 14–18%. You may already have healthy fitness and diet habits if you fall into this range.
Unfortunately for some, the answer lies in genetics. Everybody has two rectus abdominis muscles, but not everyone has the same number of bands of connective tissue. These bands run horizontally across the abdomen and give the appearance of a 6-pack or 8-pack, and the number you're born with is completely up to chance.
However, a six-pack is attractive to members of the opposite sex, so it can be said that a six-pack it increases the sexual fitness of an individual (sexual selection). Traits that are selected for by natural selection usually involve some sort of trade-off.
No matter who you are, the appearance of your abs is largely based on your genetics. “How visible they are, how they're shaped, whether they're aligned or crooked—it boils down to your DNA,” says Mike Israetel, Ph. D., sports physiologist and co-founder of Renaissance Periodization.
There are several different types of abs that a person can have, depending on one's genetic makeup. Additionally, how visible their abs are can be affected by genetics. The different types of abs for women can be four, six, or eight-pack abs. More uncommonly they can have ten or twelve-pack abs.
It was only during the early 19th century that lean and muscular physiques began to be highly coveted. In the space of a few decades, plump bodies came to be seen as slovenly, while lean, athletic or muscular builds were associated with success, self-discipline and even piety.
The number of possible abs you can have is dependent on your genetics. With that said it's possible to have anywhere from a 2 pack to a 12 pack. However, you will have to stick to a strict diet and exercise program if you have any hope of seeing your “pack” in the mirror.
The Real Secret to An 8-Pack
—to have an eight-pack, “having eight-pack abs is highly dependent on genetics and body fat composition,” says Swan. If you work your ass off and have a six-pack, “that additional two-pack is just connective tissue that's organized primarily due to genetics.”