Most fitness fanatics dream about getting ripped abs. However, not all abs are the same. 6-packs are more widely known but some people sport 4-packs or even 8-packs.
In this article, we’ll compare a 4 pack vs 6 pack vs 8 pack abs and show you tips that can help you get the most from your core workouts.
4 Pack Vs 6 Pack Vs 8 Pack Abs
The difference between 4 pack vs 6 pack vs 8 pack abs is in the structure of your abdominal muscles. What we call the ab muscles is actually the “rectus abdominis”, which is a pair of connected muscle bands that run parallel to each other along your abdomen. These bands appear like multiple packs of muscles are stacked on top of each other on both sides of your abdomen
Individual muscle structure is not something we have control over. Your genetics determine how many of these connective bands you get, as well as their size, length, and symmetry. Whether you get 4 pack, 6 pack, or 8 pack abs is a matter of chance
Some of the world’s most well-known bodybuilders, like Arnold Schwarzenegger, have only 4 pack abs despite rigorous training. However, most people have three bands of muscles, and if they work hard, can achieve six pack abs.
Abdominal Exercises That Help To Strengthen Your Abs
The following exercises will help give you a strong core and define your ab muscles:
Planks
These exercises tone your core, glutes, and hamstrings. Start with a 30 second plank and work your way up to 2 minutes. Include knee touches and side planks to increase the intensity.
Dead bug
This exercise works on your rectus abdominis muscle, obliques, and transverse abdominis muscles. Don’t know how it’s done? Here’s how to do a dead bug.
Bent leg V-up
This exercise targets your rectus abdominis and strengthens your core. It also strengthens your lower back and hip flexors.
Cardio
Cardio is great for burning belly fat. Examples of cardio include running, swimming, cycling, jumping rope. Try these exercises for 20-40 minutes, at least 4 times a week.
High-intensity interval training (HIIT)
These are short bursts of high-intensity cardio followed by an equal rest time. They burn a lot of calories during your exercises and after.
Resistance training
Resistance training helps to build muscle strength and endurance. Incorporate weights and body bands to your exercises to provide more resistance as you workout.
What Should You Eat to Get Better Abs?
If you really want to build your abs, what you eat is almost as important as the exercises you do. You need to eat clean and consume the right amount of calories.
A protein diet is key to more defined abs. They contain a lot of amino acids, which the body needs to form and repair muscles. A protein diet also keeps you feeling fuller for longer. Choose lean sources of protein like:
- Beans
- Fish
- Chicken
- Tofu
Final Thoughts
The difference between a 4 pack vs 6 pack vs 8 pack abs is the number of connective tissue bands that go across your abdomen. This is largely determined by genetics. However, even though you cannot go from a 6 pack to 8 pack, you can eat right and exercise to tone your ab muscles.
Read our collection of articles for more stellar advice.