Is It Possible to Develop 10-Pack Abs? [Best Exercises Included]

Defined abs are the mark of an extremely well-conditioned athlete. A ripped six-pack quickly becomes the focal point of your body and makes everything else look more impressive. Yet, you may have noticed a new phenomenon online; images of people with 10-pack abs.

As a result, we’ve had a lot of queries about whether it’s possible to develop 10-pack abs. Are these people with 10-pack abs exceptional, like folks with six toes, or can anyone who works hard enough build a 10-pack?

This article answers all questions about 10-packs. We will then provide the ultimate guide to revealing your abs, covering everything from nutrition to exercise selection and cardio to burn off the excess fat. 

Are 10-Pack Abs Possible?

Yes, 10-pack abs are possible. However, it is extremely rare and difficult to achieve due to the low body fat percentage required to see that level of definition. Most people will not be able to see a 10-pack, even with a very low body fat percentage, as the number of abdominal muscle ridges visible is largely determined by genetics. 

The vast majority of people have six abs, separated by membranous ridges. A lesser number have eight abs, with fewer still having ten. There have, however, been people who have actually had a 12-pack. These were identified during autopsies, not while the person was alive. 

Can I Change a 6-Pack into a 10-Pack?

No, you cannot change a six-pack to a 10-pack. That is because you can’t alter the number of dividers in your abdominals. Those dividers — the vertical lines that run down the center and the ones that run horizontally to the muscle — are similar to tendons. They are called tendinous intersections.

The configuration and quantity of these tendinous intersections are determined by your genetics and cannot be changed. You can only improve muscle definition by losing fat. You can also enhance the apparent depth of the grooves by increasing the muscle fiber thickness between them. But you can’t change the shape of the grooves or add new grooves.

So, it is impossible to convert a six-pack into an eight-pack or a ten-pack. 

Abdominal Anatomy & Function

The abdominal muscles include the rectus abdominis, transverse abdominis, and external and internal oblique muscles. The rectus abdominis runs vertically down the front of the abdomen. The transverse abdominis is the deepest abdominal muscle. It helps stabilize the spine and protect the internal organs. [1]

The external and internal oblique muscles run diagonally along the sides of the abdomen and are responsible for the rotation and side bending of the torso. Together, these muscles form the core and play an important role in maintaining posture, stability, and movement.

Rectus Abdominis

The rectus abdominis muscle is a long, thin muscle that runs vertically down the front of the abdomen. Its main function is to flex the spine and bring the torso towards the hips, as in a sit-up or crunch exercise. It also helps stabilize the torso during movements such as lifting heavy objects or performing twisting motions. 

The rectus abdominis muscle is also important in maintaining good posture, particularly preventing the lower back from arching too much.

Transverse Abdominis

The transverse abdominis is a deep muscle that lies below the rectus abdominis and external oblique muscles in the abdomen. Its main function is to stabilize the torso and support the spine. It does this by contracting inward, compressing the abdominal contents, and providing a sort of “natural corset” for the internal organs. 

This muscle also plays a role in breathing and helps control the diaphragm’s movement. Additionally, it is involved in maintaining good posture, particularly in maintaining the normal curvature of the lower back.

Obliques

The oblique muscles are two sets of muscles located in the abdomen that runs diagonally along the torso’s sides. These muscles are the external oblique and the internal oblique. Their main function is to help control and stabilize the trunk during movements such as twisting, bending, and reaching. 

The obliques also play a role in the spine and rib cage movement, allowing for torso lateral flexion and rotation. Additionally, the oblique muscles help maintain good posture and support the abdominal contents. Overall, the oblique muscles provide stability and support to the torso and enable smooth and controlled trunk movements.

What Body Fat Percentage Is Needed to See My Abs?

You need to get your body fat percentage down to below 15% to see your abs. Here is a breakdown of what you can expect at each level:

• 5-9%: You will have a bodybuilding competition-ready level physique at this stage. It is extremely hard to achieve this level. At around 5%, you will only have essential fat. You will also experience low energy levels.
• 10-14%: You will look lean and still have visible abs during this range. This is considered to be a healthier and more sustainable level than anything under 10%.
• 15-19%: You will still have an athletic-looking physique but cannot see muscle definition.
• 20-24%: Within this range, you will have a soft, even pudgy, midsection. 
• 25-29%: This level is considered obese in men. [2]

Why Do I Have Uneven Abdominal Development?

Uneven abdominal development can have several causes. Some common reasons are:

1. Muscle imbalances: Having stronger muscles on one side of your body can cause uneven abdominal development. This often happens when you favor one side of your body during exercises, leading to a stronger muscle on that side.
2. Poor posture: Poor posture can also lead to uneven abdominal development, as it puts more stress on one side of your body and can cause imbalances.
3. Injuries: Previous injuries, especially to the abdominal or lower back muscles, can cause uneven abdominal development.
4. Asymmetrical fat distribution: Some people may also have uneven fat distribution, making one side of the abs appear less defined.

It’s important to address any underlying issues and work on correcting muscle imbalances through proper form and posture in exercises and stretching and strengthening exercises for the affected muscles. A physical therapist or personal trainer can help you identify and correct these imbalances.

How Can I Find Out How Many Abs I’ve Got?

You don’t have to get down to 10% body fat to discover how many abs you’ve got. Here’s a simple test you can carry out, but you must have 20% body fat or less. 

• Stand upright and grip the skin and fat at the level of your belly button.
• Tense your abs as you pull outwards.
• Rub the area under your navel with your fingertips. You should be able to build a six-pack if you can feel a ridge line at the level of your belly button. If you continue to descend and detect another line, you can develop an 8-pack.
• Keep moving your fingers down toward your groin. You might belong to the select group of people who can develop 10-pack abs if you find one more line.

Should Men & Women Train Abs Differently?

There is no difference in the way that men and women should train their abdominal muscles. Both men and women have the same anatomy and muscles in their abdominal region, and they should train using the same exercises and principles. 

Men have a greater tendency to store fat in their midsection. This fat distribution is associated with an increased risk of cardiovascular disease and metabolic disorders. Men may, as a result, have to do more cardio training to burn off body fat from their midsection.

Why Develop My Abs?

Developing your abs has several benefits, including:

1. Improved posture: Strong abs can help you maintain good posture, reducing the risk of back pain and improving your overall appearance.
2. Better balance and stability: Strong abs help stabilize your core and improve balance, reducing the risk of injury during physical activity.
3. Increased athletic performance: A strong core is essential for many physical activities and can help improve your performance in sports or other physical pursuits.
4. Improved digestion: The abdominal wall muscles play a role in digestion and can help improve digestive function.
5. Better physical appearance: A toned and defined set of abs can improve your physical appearance and increase your confidence.
6. Reduced risk of injury: Strengthening your abs can help prevent injuries to the back, hips, and knees, as well as reduce the risk of other orthopedic conditions.

The Wrong Way to Train Your Abs

Many people believe they can get defined abs purely by doing exercises for the midsection, such as crunches and leg raises. However, that is not the case. The reason is that you cannot spot-reduce body fat. 

Spot reduction means you can target specific body areas to lose fat, such as the belly, hips, or thighs. When you do exercises that target your midsection, you will make those muscles slightly bigger and stronger. But you will not get rid of the fat that is covering the muscle. [3]

Fat loss occurs when you have a caloric deficit, meaning you burn more calories than you consume. This causes your body to tap into its fat stores for energy. While you can’t control where your body will lose fat from first, a consistent caloric deficit combined with a well-rounded exercise program that includes cardio and strength training will result in overall fat loss and improved body composition.

The Right Way To Train Your Abs

The right way to train your abs is to combine cardio workouts to burn off body fat with ab exercises to strengthen your midsection. 

An effective ab workout will include exercise for the upper and lower abdominals and the obliques and intercostals at the sides of the waist. You must also be on top of your diet to see your abs. 

Ab Defining Nutrition

It is often said that abs are made in the kitchen. They aren’t. They are made in the gym but revealed in the kitchen. You can develop a great set of abs by working out, but no one will ever see them unless you remove the layer of fat over them by eating smart. To start seeing the benefits of your abs workouts, you need to get your body fat level down to below 14 percent.

That is why you need to eat and train for abs. Here are five ab-defining nutrition rules:

Rule #1: Follow the Never List

• Never eat fried foods
• Avoid sugars or grains at night
• Never eat trans fats
• Skip drinking calories (fruit juice, soda, latte, etc.)

Rule #2: Follow the Always List

• Eat fruit or veggies at every meal
• Consume a high-protein food in every meal
• Always eat healthy fat
• Plan, prepare, and pack healthy food

Rule #3: Eat Smaller, More Frequent Meals

• Eat every three waking hours

Rule #4: Drink 2 Litres of Water Daily

• Sip water throughout the day
• Have a glass of water before every meal

Rule #5: Go Whole Grain

• Replace all white bread and flour products with whole-grain ones. Whole grains are unprocessed and contain more fiber, vitamins, and minerals than refined grains such as white bread. This increased fiber and nutrient content can help regulate appetite, reduce calorie intake, and promote feelings of fullness.

Ab Revealing Cardio

Cardio training is vital for revealing your abs. It won’t do a lot to strengthen your abs but it will help shed fat from your body that will allow you to get your body fat percentage level low enough to show your abs. 

The traditional form of steady-state cardio, however, is not the best route to a chiseled midsection. What’s needed is a more effective, intense, and time-efficient form of training. 

Enter high-intensity interval training (HIIT).

HIIT is broken up into short intervals of high-intensity effort followed by intervals of low-intensity effort. This cycle repeats itself for a specified number of rounds.

HIIT (High-Intensity Interval Training) can be more effective for fat loss than steady-state cardio for several reasons:

1. Increased metabolism: HIIT training can increase your metabolism, meaning you continue to burn calories even after your workout has ended.
2. More efficient workouts: HIIT workouts tend to be shorter than steady-state cardio, making it easier to fit into a busy schedule.
3. Greater calorie burn: HIIT workouts can burn more calories in a shorter time, making it a more efficient way to lose weight.
4. Increased afterburn: The high-intensity nature of HIIT workouts can cause “afterburn,” where your body continues to burn calories even after your workout has ended.
5. Better muscle preservation: HIIT workouts can help preserve muscle mass, which is important for a healthy metabolism and overall body composition. [4]

You can do HIIT cardio on all sorts of equipment. The treadmill, exercise bike, and rowing machine are three of the best. They allow you to switch between all-out effort and short recovery periods quickly.

We recommend doing HIIT cardio three times per week on alternate days. Rotate through the three pieces of equipment so that you are doing a treadmill workout on day one, using the exercise bike on day two, and going on the rower on day three.

Here’s a breakdown of what your HIIT workouts should look like:

1. Do a 2-minute warm-up at a moderate pace.
2. When the timer hits 1:30, pick up the speed until you are at full speed when the timer hits the two-minute mark.
3. Continue at max capacity for 20 seconds.
4. Rest for 10 seconds.
5. Continue for six rounds.
6. Do a two-minute warm-down at a moderate pace

Eight Killer Ab Exercises

These ab exercises hit your midsection from all angles, allowing for complete development. Perform them as a circuit for an intense ab session. 

1. Cable Crunch

The cable crunch places constant tension on the abs to deliver an intense burn along the entire abdominal wall. This exercise also makes it easy to increase resistance. 

How to do it:

1. Set the pulley at its highest position and attach a rope handle.
2. Kneel down facing the machine.
3. Take a step back and grab the rope handle. 
4. Hold the rope handles against your shoulders so the anchor point is behind your head.
5. Crunch down to bring your hands to your knees.
6. Pause and contract at the bottom.
7. Return to the starting position.
8. Repeat for recommended reps.

Pro tip: Increase the weight and lower the reps with each set. 

Benefits of cable crunches:

• Constant tension and isolation of the abs

2. Hanging Leg Raise

The hanging leg raise targets the lower abdominals. It also develops hip flexor strength and works the deltoids and lats.

How to do it:

1. Hang from a pull-up bar with a shoulder-width grip and your feet together. 
2. Tuck in your chin and tense your abs.
3. Hinge at the hips and pull your shoulder blades back as you bring your legs (knee slightly bent but locked) up to hip level. In this position, your legs should form a 90-degree angle to your torso. 
4. Lower and repeat.

Pro tip: Not swinging your body to lift your legs will ensure you maintain constant tension on your abs. 

Benefits of the hanging leg raise:

• Awesome abdominal contraction and extension

3.  V-Crunch 

This advanced crunch variation targets both the upper and lower abdominals. It also works to strengthen the lower back. 

How to do it:

1. Lie on the floor with your legs extended straight and arms by your sides.
2. Lift your legs until they are almost at a 90-degree angle with your upper body.
3. Bring your arms toward your feet while performing a crunch.
4. Pause and contract at the top.
5. Return to the starting position with a slow and controlled motion. 
6. Repeat.

Pro tip: Keep your lower back pressed into the floor as you draw your hands toward your feet.

Benefits of the straight leg crunch:

• Pause and contract your abs at the top.

4. Exercise Ball Crunch

The exercise ball adds instability to the crunching movement, making the exercise more difficult. It recruits the intercostals and obliques as stabilizer muscles. 

How to do it:

1. Lie on the stability ball with your knees bent at 90 degrees and feet hip-width apart. 
2. Your low and mid back should be placed on the ball, while your upper back and shoulders should be off the ball. 
3. Place your hands at the back of your head. Keep your chin up.
4. Perform a crunch by contracting your abs.
5. Pause at the top, inhale, and slowly return to the start position.

Pro tip: Do not interlock your fingers behind your head. Doing so will stress the spine.

Benefits of the Swiss Ball Crunch:

• Isolates the abs, allowing for a full contraction.
• The exercise ball adds the element of instability to work the stabilizer muscles.

5. Knee Tuck with Sliders

The knee tuck with sliders requires your core to work hard to keep your legs sliding up and down. 

How to do it:

1. Start in a high plank position with a pair of sliders under your toes and knees under your chest.
2. Slide your feet, so your legs are fully extended, and your body is in a straight line from head to toe.
3. Return to the starting position.
4. Repeat for recommended reps.

Pro tip: Do this exercise on a slick floor, such as polished hardwood, to allow for ease of movement.

Benefits of the knee tuck with sliders:

• Full ab contraction and extension.

6. Swiss Ball Pike

The Swiss ball pike is an advanced abdominal exercise that combines both isometric and dynamic contraction of the core muscles. 

How to do it:

1. Get into a high plank position.
2. Place your feet on a Swiss ball.
3. Draw in your knees until they are under your chest.
4. Pause and contract your core at the top.
5. Return to the starting position.
6. Repeat for recommended reps.

Pro tip: Keep your body in a straight line from head to heels throughout the motion, not lifting your hips or rounding your back.

Benefits of the Swiss ball pike:

• Isometric and dynamic ab contraction.
• The Swiss ball engages your stabilizers.

7. Plank Walkout

The plank walkout adds a dynamic element to the conventional isometric plank exercise to extend the abs through their full range of motion. 

How to do it:

1. Get down in a high plank position with your hands directly under your shoulders and palms on the floor. Your feet should be shoulder-width apart.
2. Walk out with your left, then your right hand while keeping your feet in place. Take small steps until you can’t go any further.
3. Walk your hands back to the start position. 

Pro tip: If you find this exercise too challenging, perform it on your knees.

Benefits of the plank walkout:

• Move the abs through their full range of motion.
• Improves posture.

8. Barbell Rollouts

The barbell rollout allows you to get a full ab extension while also having to balance against the instability of the bar rolling. This makes for a seriously challenging ab exercise. 

How to do it:

1. Kneel on the floor.
2. Place a loaded barbell against your quads.
3. Grab the barbell with a double overhand grip with your thumbs about six inches apart.
4. Roll the bar out until your body is fully extended and your torso is parallel to the floor.
5. Pull the bar back to the starting position.
6. Repeat for recommended reps.

Pro tip: Maintain a neutral spine throughout the exercise. Pause for a couple of seconds at the bottom.

Benefits of the barbell rollout:

• Improves anti-extension strength.
• Provides full ab extension and contraction. 

What’s the Best Number of Reps for Training Abs?

It is quite common to see people do very high reps when training their abs. This may be because they think doing lots of reps will help them burn body fat. They may also misinterpret the burn they feel in the muscle as evidence that they are losing fat in the stomach area.

When you do ab exercises, you are only working the muscle. You will not be reducing the body fat on top of the midsection. This is just the same as when you’re doing a bicep exercise. 

So, it is wrong to think that you’ll get defined abs by doing a set of a hundred rep crunches. You wouldn’t do that for the biceps, so why do it for the abs?

The resistance level you use during ab exercises should be light enough to do at least 15 reps with good form. You should not go beyond 30 reps. 

When it comes to low reps, you should not go below six reps when doing weighted ab exercises. That is because the rectus abdominis does not have the same force capacity as the pectorals or quadriceps. We recommend using 10 reps as your minimum for ab exercises. 

5 Advanced Suspension Training Ab Exercises

A suspension trainer is an ultimate tool to work your core. With it, you can hit your core from every angle at home or on the road whenever you want. With just your body weight and the power of gravity, suspension training turns every move into an ab and core workout. However, it’s when you start to perform targeted core exercises with your suspension trainer that the magic begins. [5]

Here are five of the best suspension trainer exercises for abs.

Exercise #1: TRX Supine Plank

The standard plank puts isometric tension on your abs and lower back. When you add the element of a suspension trainer, you introduce instability, forcing your core to work even harder to keep your body balanced. This considerably ramps up the intensity.

1. Lie face up on the ground with your feet squarely beneath the TRX handles. Put your feet in the handles and extend your leg straight.
2. As you elevate your hips into the air, support your upper body with your elbow and forearms. Do not stoop to one knee.
3. Hold the lifted hip position for two to three seconds without cocking your head back, feeling your lower back and abs contract.
4. Lower to the ground and then repeat.

You can also maintain the lifted hip position for a predetermined time. Decide on a 30-second target first, and gradually increase it to a minute or more.

As a variation, you can hold the raised hip position for a set period. Set an initial goal of 30 seconds and then extend it to a minute or more. 

Exercise #2: TRX Kneeling Roll Out

The kneeling roll-out is a fantastic abdominal exercise that stretches the entire front wall of your stomach. You’ll see folks performing this workout on a cable machine in the gym. The instability of the suspension trainer, which forces you to balance your body as you execute the action, makes it a better option.

1. Kneel on the floor, so your back is against the anchor point (not directly overhead). Holding both handles in the air, extend your arms straight.
2. Take the weight off your toes and slowly drive your body forward while maintaining a strong core and a neutral spine.
3. Reverse the motion until you are back at the starting point.

It’s challenging to do this exercise while holding both handles because it requires a lot of stability and control. At the start, you might want to construct only one grip by holding the two handles in your hands together.

Exercise #3: TRX Straight-Arm Torso Twist

The straight-arm torso twist is a great dynamic power movement that simulates such actions as swinging a golf club or throwing a punch. This exercise will not only cut up your abs and intercostals, but it will also make you a lot more powerful.

1. Stand in front of the suspension trainer, grabbing the handle with an overhand grip. Lean back at a 45-degree angle. Both arms should be straight and at shoulder height so your chest and arms form a triangle shape. 
2. Without changing the shape of the triangle, drive both arms to one side. Keep your feet in the same position, but turn your hip and knee in the same direction as your arm. This change in position will be initiated through the hip and shoulder joints. As you twist, drive forward with your glutes.
3. Slowly return to the center and repeat on the other side.

Exercise #4: Suspended Squat Thrust

This move is the suspension adaptation of the ‘in and out’ exercise. Performing it with suspension straps makes the move far more intense and, therefore, more effective.

1. Position yourself in front of the suspension trainer, facing away from it in a head-down position. Hook your feet over the strap and support yourself on your palms. 
2. Shuffle away from the anchor point and push up into the start position. You should now be in an upended plank position. There should be a straight line through your shoulder, hip, knee, and ankle. 
3. Rather than shifting your body weight onto your hands, keep some force pushing down into the foot loop. Slowly drive your knee toward your chest and kick them back to the start position. As you continue your reps, there will be a tendency for your hips to lift. This will reduce tension on the abdominals, so consciously consider keeping them down the whole time.

Exercice #5: Pendulum

The suspension pendulum is a great exercise to target the obliques.

1. Position yourself in front of the suspension trainer, facing away from it in a head-down position. Hook your feet over the straps and support yourself on your palms. 
2. Shuffle away from the anchor point and push up into the start position. You should now be in a high plank position. There should be a straight line through your shoulders, hips, knees, and ankles. 
3. Now, move your legs from side to side in a pendulum motion. Be sure to keep your legs straight as you do this. Your core should be nice and tight as you try to bring your legs as high as possible on each side. 

You need to maintain control at all times on this move to avoid falling over at the extreme point.

FAQ

Can you work your abs daily?

Yes, you can work your abs every day. They are a muscle group that responds to regular stimulation. Keep your workouts to less than 10 minutes per session. 

What should you eat after your abs workout?

After your abs workout, you should eat a lean protein, complex carb meal. Whole-grain toast with peanut butter would be a good option. 

What are the best exercises for abs?

There are hundreds of ab exercises to choose from. The ones we have provided above are among the best to target the lower and upper abs and obliques. 

Is it possible to get 10-pack abs?

You will only be able to get 10-pack abs if you are genetically predisposed to them. Very few people have 10 abdominal divisions. The majority have six. 

What should you eat to be able to reveal your abs?

To reveal your abs, it is necessary to have a low body fat percentage. Achieving a low body fat percentage requires a combination of regular exercise and a healthy diet. Here are some dietary principles that can help:

1. Control your calorie intake: To lose body fat, you need to create a calorie deficit by consuming fewer calories than you burn through daily activities and exercise.
2. Eat more protein: Protein is an important nutrient for building and maintaining muscle mass. It also helps you feel full, which can reduce overall calorie intake.
3. Include healthy fats: Healthy fats, such as those found in nuts, seeds, avocados, and olive oil, can help regulate appetite, improve heart health, and reduce inflammation.
4. Reduce sugar and processed foods: Foods high in sugar and processed foods are often high in calories and low in nutrients, leading to weight gain and poor health.
5. Eat plenty of fiber: Fiber-rich foods, such as fruits, vegetables, and whole grains, can help regulate digestion and promote feelings of fullness.
6. Stay hydrated: Drinking enough water is important for overall health and can help reduce water retention and bloating.

Related Workouts:

• How Many Abs Can You Have? 4-Pack vs 6-Pack vs 8-Pack
• Six-Pack Abs Workout You Can Do at Home
• Bigger Abs Workout and Diet Guide
• Weighted Abs Exercises and Workouts

Summary

Your genetics determine how many abdominal divisions you have. You cannot change them. Very few people have a 10-pack, while most people are in the six-pack category. 

Being able to see your abs requires a lot of hard work and consistent nutritional discipline. Rather than doing endless sets of high-rep sit-ups and crunches, perform a circuit of exercises to hit the midsection from all angles. 

Directly training your abs will strengthen and develop your midriff. To be able to see them, you have got to burn off the body fat that covers them. To do this, you must combine clean eating with a calorie-reduced diet and HIIT cardio. 

References

1. Flynn W, Vickerton P. Anatomy, Abdomen and Pelvis, Abdominal Wall. 2022 Jul 25. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan–. PMID: 31869113.
2. Flegal KM, Shepherd JA, Looker AC, Graubard BI, Borrud LG, Ogden CL, Harris TB, Everhart JE, Schenker N. Comparisons of percentage body fat, body mass index, waist circumference, and waist-stature ratio in adults. Am J Clin Nutr. 2009 Feb;89(2):500-8. doi: 10.3945/ajcn.2008.26847. Epub 2008 Dec 30. PMID: 19116329; PMCID: PMC2647766.
3. Schwartz KV. “Spot” reduction of fat. Ann Intern Med. 1971 Aug;75(2):316. doi: 10.7326/0003-4819-75-2-316_1. PMID: 5558659.
4. Viana RB, Naves JPA, Coswig VS, de Lira CAB, Steele J, Fisher JP, Gentil P. Is interval training the magic bullet for fat loss? A systematic review and meta-analysis comparing moderate-intensity continuous training with high-intensity interval training (HIIT). Br J Sports Med. 2019 May;53(10):655-664. doi: 10.1136/bjsports-2018-099928. Epub 2019 Feb 14. PMID: 30765340.
5. Jordan SL, Brinkman B, Harris S, Cole T, Ortiz A. Core musculature co-contraction during suspension training exercises. J Bodyw Mov Ther. 2022 Apr;30:82-88. doi: 10.1016/j.jbmt.2022.02.018. Epub 2022 Feb 10. PMID: 35500983.

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