You have seen the four-pack abs, six-pack abs, and potentially an eight-pack ab. But you have yet to see ten-pack abs, so you wonder if it really exists and how to get it if they really do exist. This article is here to clear your suspicions as it will examine if ten-pack abs are possible and how you can develop them.
Right off the bat, ten-pack abs are possible. However, they are very rare and exclusive, and it takes more than just working out and bringing down your body fat percentage to really have them. To be capable of showing off ten-pack abs, you must either have been genetically blessed or concocted it via surgery. Understanding the rectus abdominis, the muscles responsible for your abs, will help you understand the nature of developing the abs and how they develop.
The abdominal muscles
Your abdomen comprises four primary muscles. They include the transverse abdominis, the part of your abdominal wall that surrounds and wraps around the trunk; the pair of obliques by your abdomen’s sides of the abdomen; and your rectus abdominis. The rectus abdominis lies on the center of your abdomen and is the most evident of them. Together, these muscles keep your abdomen rigid and help with bodily functions like defecation, forced breathing, and urination.
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How many abs you can have almost exclusively depends on your genetic makeup. This is because the number of abs you can have is based on the strips of muscles on your rectus abdominis. Each band comprises muscle heads or packs that run horizontally across the rectus abdominis. Depending on your genetics, you can only get six-pack abs if you have three of these bands stacked above one another. Following this, you can only get an eight-pack ab If you are born with four muscle heads. To get the magic ten-pack ab, you have to have been born with five of these bands, which is statistically one in six million.
Other than genetics, cosmetic surgery is the only way to get the famed ten-pack abs. Cosmetic surgeons have developed procedures that can let you sport ten-pack abs even if genetics is not on your side. One such procedure is through abdominal implants, using silicon inserts that replicate the appearance of a chiseled abdominal section. As a result, you can have the surgeon include the implants to compensate for the number of abs you need to get the ten-pack abdominal section.
Bringing out your abs
It is not enough that you have the five muscle bands across your rectus abdominis to get your abs to pop, as you have seen on TV. You also need to put in the work to develop the muscles and burn the fat around them to make them as conspicuous as possible. Here are some exercises you can do to develop those abs.
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Planks are a popular isometric exercise that helps to develop your core and abdominal muscles. To do them, lie face down on the ground or whatever surface you use and bring yourself up so your torso rests on your forearms. As a result, your forearms will be on the ground, and your face and torso right above them. Close your legs and extend them so that your forearms and your toes are the only parts of your body making contact with the floor.
Ensure your elbows are aligned under your shoulders for proper weight distribution. Likewise, ensure you ball up your fists, and your forearms remain parallel to one another. The goal of the plank is to stay in this position for as long as possible, using your core muscles to stabilize your body and keep it from falling. The essential aspect of the exercise is squeezing your body, especially your glutes, quads, core, back, and fists, very tightly while taking diaphoretic breaths while you hold. You can make it easier for your elbows with Rogue’s Strong Elbow Sleeves.
💡 Quick Tip: Performing planks on the bare floor may be uncomfortable, so I recommend the Rogue Yoga Mat
Rogue Yoga Mat