A common goal in the fitness community is to achieve the elusive 6-pack but recently we’ve been asked how to get 10 pack abs. The answer to this question is simple, be born with it or look towards a surgical solution (which we never recommend).
No matter whether you were born with a 4 pack, 6 pack, 8 pack or 10 pack you’ll still have to put in the hard work and discipline if you want those abs to show and impress.
Genetics determine how many “packs” of abs we can get but it’s up to you to get them popping! In this post we will cover the abs and the differences between a 10 pack and a 6 pack. We’ll also give you 10 of the best exercises you can do to get ripped, well defined abs.
What are the abdominal muscles and their functions?
The abdomen contains 4 major muscles. The transverse abdominis, a portion of the abdominal wall that wraps around the trunk, the obliques, on the sides of the abdomen and the rectus abdominis in the center, the most notable and the one that is capable of showing a 10 pack. A common function that these muscles share is assistance with bodily functions such as defaction, urination and forced breathing.
- Rectus Abdominis: This is the abdomen muscle that is responsible for creating that “pack” look. Whether it’s a 6 pack an 8 pack or a 10 pack it is still the same muscle. The rectus abdominis sits center stage in the abdominal region. It runs vertically down your stomach and is divided by a connective tissue called the linea alba. The outer edges of the rectus abdominis is the linea semilunaris that separates the obliques from the abs. The last component that makes up and defines the rectus abdominis are the horizontal tendinous intersections. The number of these tendinous intersections will determine how many abs you can potentially develop. The main function of the rectus abdominis is flexion of the trunk but it also helps with stabilization and maintaining the proper pelvis tilt.
- Transverse abdominis: This is the deepest muscle of the abdomen region.The transverse abdominis also referred to as the TVA or transversus abdominis is nicknamed the “corset muscle”. This muscle wraps around the abdomen and plays an important role in tensing the abdominal wall, bracing the internal organs in place and stabilizing the pelvis and lumbar spine. The transverse abdominis can help to make the stomach flatter which in turn might boost your chances of showing defined abs.
- Obliques: These muscles that run along side of the rectus abdominis are split into the external obliques and internal obliques. The internal obliques are found under and perpendicular to the external obliques. The internal obliques help with rotating and bending at the trunk, maintain the tension in the abdominal wall and reduce chest volume when exhaling. The external obliques are located on the outsides of both sides of the trunk. The function of the external obliques is to assist with rotation of the trunk and spine as well as lowering the chest downwards to the midsection.
Is it possible to have a 10 pack of abs?
Yes, it is entirely possible to have 10 visible ab muscles or a 10 pack but not everyone can have a 10 pack naturally. 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.
This study was conducted to determine the variations of the tendinous intersections of the rectus abdominis in regards to the common patterns and locations to help guide surgical procedures. The number of these tendinous intersections directly correlates to your “pack” of abs. The study was conducted using cadavers, the percentage of different types of abs were as follows:
- 10 Pack:~1% (*no concrete studies on this but seemingly more rare than a 2 Pack)
- 8 Pack: ~22%
- 6 Pack: ~61%
- 4 Pack: ~15%
- 2 Pack: ~2%
Note: No cadavers in the studies had a 12 pack but it has been reported that in some autopsies 12 packs were present.
Let’s look at some examples of each of possible types of rectus abdominis muscles are organized:
- 4 Pack: This is when you’ll have 2 rows of 2 abs
- 6 Pack: This is when you’ll have 3 rows of 2 abs
- 8 Pack: This is where you’ll have 4 rows of 2 abs
- 10 Pack: This is where you’ll have 5 rows of 2 abs
Note: Keep in mind that not all abs are symmetrical and can look staggered or uneven.
What Causes Uneven Ab Muscles?
Uneven abs, staggered abs, or asymmetrical abs can generally be caused by three reasons; genetics, muscle imbalances from over/under training, and muscle dysfunction. The first cause, genetics is by far the most common cause of having uneven abs, and even if someone has uneven abs most people will never know as you'll need low body fat to recognize uneven abs.
Most of our body parts are asymmetrical with subtle differences in shoulder heights, joint placements, arm lengths and more so uneven abs are usually just an aesthetic concern as they are often determined by genetics and not a medical condition. However, if you do have uneven abs from muscle dysfunction it can be an indication of scoliosis. The improper alignment of the spine can contribute to the transverse abdominis looking asymmetrical.
Is It Possible To "Fix" Uneven Abs?
Because uneven abs are most frequently the result of genetics there's no real way of fixing uneven abs although you might be able to balance them out with slight improvements by targeting specific areas of the core. To do this you can focus on more rotational/ anti-rotational exercises to build up one side or another.
What’s the highest pack you can have?
A 12 pack is the biggest pack. Believe it or not there have been some recorded occurrences of people with 12 pack ab muscles during autopsies. Relatively speaking, the chances of having a 12 pack is very small if you take the overall percentage of people that have other type of abs. This coupled with the fact that most people don’t have low enough body fat percentage to ever see whether or not they had 12 pack means you'll probably never see this in person.
How To Test For 10 Pack Abs
To figure out how many abs you have you can complete the following self-test. You need to have a low enough body fat percentage to be able to perform this self-assessment. To do this test you should be sub 20% body fat so that you can actually locate and feel the tendinous intersections between your abs.
Now let’s see if you’re one of the lucky few who have the genetics for an 8 pack or even a 10 pack of abs.
10 Pack Ab Test
- Stand up straight the grab the skin and fat at belly button level with your fingertips digging inwards.
- Pull the fat and skin outwards then contract your abs.
- Use your fingertips to rub up and down below the belly button. If you can feel ridge line at belly button level then you should be able to develop a full six pack. Keep moving downwards, if you can feel another line then you’ll be able to build up an 8 pack.
- Continue rubbing your fingers up and down as you move further south. If you find one more line then you might be in the rare group that can develop 10 pack abs.
Note: Just keep in mind that even if there’s no exact data about how many people can have a 10 pack, it’s most likely much less than a fraction of 1% of people.
How to Get 10 Pack Abs?
Whether you’re a girl or boy you can only get 10 pack abs if you’re born with them. Your genetics will predetermine how many abdominals or packs you can develop naturally. As mentioned above the number of packs you naturally can have is based on how many tendinous intersections you have. While the linea alba divides the rectus abdominis in two halves, the horizontal tendinous intersections determine how many packs you’ll have. If you have 3 horizontal bands stacked on top of each other then you’ll have a 6-pack. If you have 4 bands, you’ll have an 8-pack. You might be lucky enough to have 5 of these bands to be able to get a 10 pack of abs but it’s statistically probably not happening. The best-case scenario for achieving 10 pack abs is to create the illusion of having them, otherwise you’re relegated to invasive surgery.
People these days are having cosmetic surgery done to create this 10-pack ab look. They do this by implanting fake ab muscles that are sculpted to appear like natural abs. These inserts are usually made of a semi-solid silicone elastomer. Another medical procedure with the goal of getting abs is liposuction or abdominal etching to remove the visceral fat that sits over the rectus abdominis.
Unfortunately, many people aren’t willing to put in the hard work and dedication to get the abs they desire. Barring medical conditions, we all have the capability of achieving well defined abs but it’s not easy!
Can women have get a 10 pack?
Yes, women can get as many “packs” as men. The number of abs you can get is based on how many connective tissue bands you have that cross your rectus abdominis. Women are no different from men in this aspect and will average the same amount of abs regardless of the sex. It will be a little more difficult for women to get the chiseled abs due to hormonal and body composition differences.
Benefits of Strong Abs
Strengthening your abs will result in a number of benefits apart from looking great. Here are some of the benefits that come with building strong abs.
Stronger Core: By working your abs you will strengthen your core. Most actions you make throughout the day involve core activation in some regards. The core is engaged in bending, twisting, walking, running or just standing/sitting up and plenty of other daily movements.
Improved Athletic Performance: Playing most sports means you’ll be required to change directions, swing an arm, kick a leg, jump up, or catch something. All of these movements will engage the core muscles. By working on your abs and core muscles you can enhance your ability to transfer energy from your core to your limbs. A strong core also provides much needed stability and balance that are essential in sports and everyday life.
Look Better: Well defined abs whether a 4 pack, 6 pack or 10 pack of abs looks great. We’ve yet to meet someone with abs embarrassed to take off their shirt. If anything, abs can boost your confidence to levels you’ve never experienced. When you achieve the ripper abs look it is a symbol of your work ethic and discipline.
Support Better Posture: Your abs help to keep your body upright and can help to straighten up your posture. These days people sit at their desks too much and end up with a hunched over posture. Strong core muscles can support your lumbar spine enabling you to stand taller and reduce your chances of herniating a disc.
Reduce Lower Back Pain: Lower back pain is a problem plaguing much of society at one point or another. One cause of this major issue if weak ab muscles. By exercising your abs you will make your core more mobile and flexible which can help to lower your chances of experiencing back pain. You can take some of the burden off of your lower back by strengthening your abs.
Slimmer Waist: Generally speaking, if you have lower body fat and exercise frequently you will live a longer fuller life. This study tracked 100,000 people over the course of nine years and found that people with larger waists had double the risk of dying from any cause during that time frame.
Help Lift Heavier Weight: Ab exercises and workouts can lead to a stronger more mobile core which in turn can enable you to lift heavier weights. Your core provides strong foundation for certain exercises like overhead press, squats and deadlifts. By building up your abdominal strength you can reduce the chances of injuring your spine.
Improve Breathing: Your ab muscles work in unison with the intercostal muscles and diaphragm. When you work on strengthening these breathing muscles, you’ll also be working the abs. The abs also help to keep the tension of the abdominal wall so that the internal organs are situated in the proper alignment which helps to breathe easier.
Tips To Build Defined Abs
Do Ab & Core Exercises:The abs are just like any other muscle in your body in that you need to actively use them if you want to make them stronger. The beauty of abs is that you can work them more frequently than most muscle groups. You can even do ab exercises daily if you’re up to it. If you want to build your abs thicker then you should follow the same principles of progressive overload by increasing the total volume either through more sets and reps or adding resistance.
Perform Compound Lifts: you’ll speak with some trainers and fitness experts that will tell you that if you perform big compound lifts regularly enough then you won’t have to work on your abs. This is partly true. The big compound lifts such as deadlifts, squats and overhead press will engage your core muscles including your abs. Doing compound lifts will strengthen your abs, there’s no doubt about that. We do however recommend that people incorporate some ab and core exercises into their workout programs to make sure that they move through all planes of motion especially the transverse plane. It’s similar to working your other muscles, you should train with variety. You could focus only on bench press for chest development but it’s important to add a variety of exercises to build well-rounded pecs.
Eat More Protein: Protein will help you feel fuller for a longer period of time. You also need adequate protein intake if you plan on building muscle. To build muscle you should aim for .8-1 gram or protein per pound of bodyweight. To help meet this target you can try to supplement with whey protein or plant-based protein.
Proper Diet: This might be one of the most important aspects to focus on if you have any hopes of seeing if you have a 10 pack or 6 pack hiding underneath your belly fat. You should determine your TDEE (total daily energy expenditure) to know how many calories you should consume daily to help lose fat. You might want to try dropping your total calorie intake by 200-500 per day to get to a caloric deficit which will help shed some fat.
A few nutrition tricks to help get you to a lower body fat percentage is to follow a cutting program or try intermittent fasting. It’s also usually easier to get shredded abs by eating less carbohydrates. At the end of the day, you will have to have a low body fat percentage to see your abs. For men, body fat should be sub 13% while females should be under 20%.
Do Cardio: To aid you in uncovering that possible 10 pack or 8 pack of abs you should start to do cardio if you don’t already. HIIT workouts are great to help lose fat fast. By doing intense cardio you will boost your metabolism and burn more calories faster.
Build Up Your Apollo’s Belt: Also known as the Adonis belt or iliac furrow, these V shaped grooves run from the hip bone to the pubis. Building this this will help to enhance whatever abs you’re showing. It will help to make it look like you have lower abs. Exercises like windshield wipers, reverse crunches, and planks can help to bolster this area.
Lose Fat: This is the number one thing you have to do if you stand any chance in seeing those abs pop out. Regardless of how many ab exercises you do all your hard work won’t be realized until you lose the layer of fat that is covering them up. Briefly touched on above, men would have to have lower than 13% bodyfat and women under 20%. These percentages are rough guidelines as different people have varying body compositions which can result in abs being visible with more or less fat percentages than the average.
Work On Lower Abs: The lower abs are often the hardest to develop and showcase as this is the region where most people hold the majority of their stomach’s visceral fat. If you’re able to build up this region of the abs then it will give you a better overall ripped look.
10 Best Exercises To Build Rock Solid Abs
Now that you know that you’re stuck with as many abs as you’re born with, we wanted to give you 10 of the best ab exercises to build those packs. Whether you have 4-packabs vs. 6-pack vs. 8-pack or even a 10-pack, these exercises will assist you in building up the abs you have.
These exercises will primarily focus on the rectus abdominis but we added a few transverse abdominis and oblique exercises in as well to make sure you have an even balanced approach to build up all your ab muscles.
1. Bicycle Crunches
This version of a crunch is awesome to work all the abs, especially the rectus abdominis. The bicycle crunch can torch your core while also burning calories as you’ll be moving your limbs throughout the movement. This study found that bicycle crunches activated the rectus abdominis better than 12 other common ab exercise methods. One of the best parts of this exercise is that you can do it while lying down unlike riding a bike where the seat can get uncomfortable after a while.
How To:
- Lie down on your back
- Then clasp your hands together behind your head
- Start with your right leg extended and left leg bent then bring your right elbow towards your left knee
- Return back to starting position while extending your left leg and bringing your left elbow to your right knee
- Alternate back and forth for desired reps
Note: Don’t let your feet hit the ground until you've finished your desired reps.
2. Straight Vertical Leg Crunch
This crunch variation is fantastic to hit the rectus abdominis. These crunches are more difficult than standard crunches. Having your legs up in the air reduces the contact points between your body and the ground which lessens stability. Due to this less stable position your core muscles will be activated more.
How To:
- Lie down on your back then lift your legs up so they're pointing at the ceiling then lift your arms up parallel to your legs
- Engage your abs and lift your shoulders off the ground until your hands come close to touching your ankles
- Slowly lower to starting position
- Repeat for desired reps
Note: Focus on lifting your chest upwards rather than just rounding at the shoulders.
3. Forearm Plank
The humble plank exercise comes in all types of variations which makes it a versatile bodyweight exercise that works the core. Planks target multiple muscles in the body and help us to work on our breathing. Your entire core will be challenged with planks which will help you to build up that 6 pack or 10 pack you’re sporting. Beginners can start with the forearm plank while intermediate or advanced people might want to try more dynamic versions where you’ll be lifting your arms or legs off the ground.
How To:
- Get down onto the floor on hands and knees then place your forearms on the ground with your elbows stacked under your shoulders
- Extend your legs behind you with your feet hip width apart
- Hold this position with your core engaged and hips up so that your body is aligned in a straight line for as long as possible
- Repeat for desired reps
Note: Focus on keeping your core engaged the entire time so that your hips don’t sag.
Related:
4. Hollow Body Hold
Some of the top athletes in the world swear by this ab exercise. The hollow body hold isn’t an easy exercise, it requires you to hold both your feet and arms off the ground which creates a lot of tension on the abdominal muscles. This is a fantastic isometric exercise to work the core without placing stress on the joints. Not only will this work the rectus abdominis but will also hit the transverse abdominis, obliques, hip flexors, quads and erector spinae muscles. The hollow body hold is a great core exercise to strengthen and stabilize the lower back as well.
How To:
- Lie down on your back
- Bring your arms up over your head while your legs are fully extended
- Contract your abs and push your lower back into the floor
- Lift your feet, head and arms a few inches off the ground
- Hold this position for as long as possible
- Repeat for desired reps
Note: You should look like a banana in the final position, don’t tuck your chin and make sure that your shoulders come off the ground.
5. Barbell Rollout
You can perform this ab exercise with a barbell or an ab roller. Using either piece of equipment will work your abs in the same way. Rollouts are an anti-extension exercise to target the abs which is unlike many ab exercises that rely of spinal flexion. This is a great ab exercise to work the entire core while improving your stability. Those of you looking to do ab exercises at home might be better off with an ab roller because it will take up less space and is cheaper.
How To:
- Set up the barbell with even weight plates on both sides
- Kneel down then grab the bar with both hands using an overhand grip, shoulder width apart
- Roll the bar forward while lowering your torso towards the ground while keeping your back and arms straight
- Go as far forward as you can without letting your back arch, squeeze your core to bring yourself back to starting position
- Repeat for desired reps
Note: Keep your core engaged throughout the movement without letting your hips sag or your back arch.
6. Decline Crunch
This version of the crunch will really get those abs burning. With the decline bench crunch you will have to fight against gravity to crunch your body upwards which puts more tension and stress on the abs leading to the potential of stimulating more muscle growth.
How To:
- Sit down on the bench then hook your feet in place
- Lie down with your back against the bench while keeping your knees bent
- Clasp your hands behind your head
- Crunch upwards by fully contracting your abs while keeping your lower back in contact with the bench
- Slowly return to starting position
- Repeat for desired reps
Note: Don’t use your hands to pull up on your neck, focus on contracting your abs to move your body up.
7. Decline Reverse Crunch
The decline the reverse crunch works your rectus abdominis through a wide range of motion which can really help get a full contraction. This exercise will work your core, hip flexors and even legs. If you really want to make this one burn, trying counting down from 10 while you lower your legs to starting position.
How To:
- Set up the decline bench at 30-45 degree angle
- Lie down on the bench with your head towards the higher side
- Reach behind you with both hands to grab the bench next to your head while your legs are fully extended in front of you
- Pull your legs up and tuck your knees in towards your chest at the same time while exhaling until your butt comes off of the bench
- Slowly return to starting position by going through the reverse motion
- Repeat for desired reps
Note: The easier version of this can be done on a flat surface by following the same cues from above.
8. Hanging Leg Raises
This is one of the more difficult ab exercises that you can do but you know what they say the harder it is, the bigger the reward. If you try to do hanging leg raises you’ll know exactly what we’re talking about. This exercise is demanding on both your core and grip strength. You’ll be lifting the entire weight of your legs against gravity. You will be working the abs, hip flexors while the TFL, rectus femoris, pectineus and adductor longus assist with the movement. This is a more advanced exercise that takes serious grip strength and core strength to pull off.
How To:
- Jump/reach up and grab the bar with both hands using an overhand grip at shoulder width apart
- Lift your legs up in front of you by engaging your abs and hip flexors until your legs are at 90 degrees in front of you (or higher if you can)
- Slowly lower your legs to starting position
- Repeat for desired reps
Note: Keep your shoulders down and back throughout this movement and avoid swinging your legs upward. If needed pause at the bottom to break the momentum before lifting your legs again.
Related: How to Master the Hanging Leg Raise
9. Captain’s Chair Weighted Knee Raises
Using a Captain’s Chair for ab exercises is amazing for targeting the core. You can focus on the exercise at hand instead of holding a pull up bar. You can perform this exercise in a slow controlled motion to get those abs working hard. Make sure that your feet are pointed upwards slightly to hold the dumbbell in place as you raise your knees.
How To:
- Get into position on the Captain’s Chair with your forearms on the pads and your back pressed into the backrest with your shoulders stabilized
- Start with your legs directly under you holding a dumbbell between them
- Lift your knees up by contracting your core and hip flexors until your upper legs are a little higher than 90 degrees so that they’re higher than your hip flexors
- Slowly return to starting position
- Repeat for desired reps
Note: To make this easier you can do without any weight or resistance. Hold at the top to get an extra isometric contraction.
Related: Best Captain's Chair Exercises
10. Cable Crunch
The cable crunch enables you to build some thickness in the abs due to the resistance you can add. This is a great exercise to work the rectus abdominis due to the amount of spinal flexion that is involved. Many people do this exercise improperly so make sure to pay attention to the cues below in order to get the most from this exercise.
How To:
- Set the rope attachment on the cable at head height then set up the proper weight on the stack
- Step away from the cable machine at about arm’s length
- Grab the rope with both hands using a neutral grip
- Get down onto your knees then bring your hands up at your forehead
- Crunch your upper body down to your belly by contracting your abs
- Hold briefly at the bottom then slowly return to starting position
- Repeat for desired reps
Note: Making sure you’re crunching down using only the strength from your abs not your lower back and arms.
Related: Best Cable Abdominal Exercises
Sample Ab Workout
This ab workout will primarily target the rectus abdominis to help you build up your abs. These ab exercises will work if you have a 4 pack the same way they will work for someone who might be blessed with a 10 pack of abs.
You should follow this workout in circuit style by going through each exercise in order. One round is completed after you've done all exercises for the number of reps listed. Then you will take a 1-2 minute break between rounds. Complete 3 rounds total.
- Cable Crunch 3 set x 8 reps
- Decline Leg Reverse Crunch 3 sets x 10 reps
- Barbell Rollout 3 sets x 6 reps
- Hollow Body Hold 3 sets x As long as possible
Most Famous 10 Pack Abs
The main man in the cover photo and below this paragraph sports the most famous 10 pack in the world. Mohamed Ali a.k.a Mr. 10 Pack is an IFBB Men's Physique Natural Athlete. You chouls check out his Instagram for some tips and tricks of building your abs, you won't be disappointed.
Final Note
Getting abs is hard, getting a 10 pack is almost impossible.Don't get caught up on how many abs you have. Focus on doing the right things to getting those abs showing. You'll have to train hard and eat right. Last thing, just remember one thing to not get discouraged, most people aren't walking around with ripped abs 365 days a year.
Related:
- Best Upper Ab Exercises
- Best Lower Ab Exercises
- Best Oblique Exercises
- Planks vs Crunches, Which is the Superior Core Exercise?
- Best Ab Stretches
