Ahhh – the elusive six-pack!  At least in our society, this seems to be the bench-mark for a well-toned physique.  There are a few things we need to clarify before your six-pack will begin to show through . . . and we’ll just talk about the abs, leaving out the obliques. 

            First, it’s helpful to understand how your ‘abs’ are constructed.  The abs, or rectus abdonimis, are two long (thus rectus) muscles that extend from pubic bone to the base of the ribcage.    In the following illustration (Martin Dunitz, 2001), you’ll notice white ‘separations’ along the muscle length.  This is called fascia, a fibrous membrane that offers support, and a semblance of separation to the muscle.  This is what makes the abs appear to be in “packs.”  The top three sets, from the ribcage downward, are what we associate with a “six-pack.”  An “eight-pack” is attainable, although rare and reserved for the absolutely peak-conditioned physiques.  The eighth-pack is the lowest set (closest to the pubic bone).  It’s not only the hardest to reach, it’s where the fat tends to linger the longest (lower in the abdomen), which makes that last pack hard to see.
      

            Fully isolating the ab muscles, for example, into upper and lower abs, is a myth.  Because of how they are constructed, when you work your abs, you’re working the whole muscle.  You can, however, focus on one aspect of the muscle more than others.  You can do regular crunches which will focus more on the upper three packs, or you can do reverse crunches or hanging leg lifts which, with proper form, focus more on the lower two packs (notice that there is overlapping!). 

            So why do they make themselves hidden?  The good news: if you do regular ab exercises with proper form, you are building your ab muscles.  In the next illustration, you’ll see a cross-section of those muscles (this view is as if you’re looking down at your own abs).   But, they are often covered with a layer (or more) of body fat – the textured yellow shown between the skin and the muscle.  The abdomen is a favorite spot for adipose (fat) tissue to reside.  As you can imagine, the more fat you have accumulated, the better hidden those muscles are.  The bad news (which really isn’t so bad!): in order to see those muscles, diet is the key (genetics play a role as well, but diet is where it’s at).  A healthy, balanced, low-fat diet, along with proper exercise will lean you down enough to let those abs show through.  When you see someone lean enough to show a six-pack, you’re most likely seeing a reflection of their entire program, which includes smart diet choices and a well-rounded workout schedule – not just an ability to build ab muscles. 

 

            Take another look at your fat-burning cardio and your daily caloric intake, to make sure you’re on target to get the best results.  And rest assured that your abs are in there!   You’ll likely just have to coax them out with leaner, meaner diet choices!