Why doesn't everyone have six-pack abs? We talk about 7 reasons

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Sculpted abs are a pressing goal for both men and women. Abdominal abs have become an important factor in the attractive figure that everyone strives for.

Let's figure it out: where did this cult come from and how to properly pump up the press?

We were helped by a master of sports and absolute European champion in bodybuilding, a sought-after fitness trainer (more than 200 thousand subscribers on social networks and millions of views on Youtube) Stanislav Lindover .

How did it start?

Sculptures of powerful people with pumped up abs were sculpted even before our era in Ancient Greece, but such a body was not held as a standard. For a very long time, a sculpted physique was considered a sign of simple hard-working people, peasants - while aristocrats paid little attention to their muscles.

Everything changed in the 19th century, when the German bodybuilder Eugene Sandow (real name Friedrich Wilhelm Müller) introduced fashion for a beautiful and pumped up body. He was inspired by ancient sculpture and wanted his body to look the same.

Sandov performed in the circus, promoting his own methods, a healthy lifestyle and proper nutrition. In 1894, he moved to the USA - and thanks to him, sales of weights, dumbbells, barbells and books about bodybuilding there increased significantly.

Sandow later opened the world's first gyms and organized an athletic beauty contest. In Russia, Evgeniy had many followers - for example, the St. Petersburg Athletic Society used his methods, and the legendary wrestler Ivan Poddubny trained using them.

But even in Sandow's time, six-pack abs were not a fetish. Bodybuilders willingly showed off their biceps, but rarely pumped up their abs, and to competitions they wore high shorts that completely covered their stomachs.

The cult of cubes developed already in the 1980s. Just look at the popular actors of those years: Sylvester Stallone, Arnold Schwarzenegger and Jean-Claude Van Damme. Their heroes popularized a beautiful, pumped up body - including strong abs.

This has led to the fact that sculpted cubes have become perhaps one of the main goals of fitness center clients.

What is abs and where do the cubes come from?

The abdominals are the rectus abdominis muscle. There are no upper and lower abs; they are one large muscle and part of the muscular corset that supports the body. It is divided into 6 parts by tendon bridges. Each such part is one cube.

The rectus abdominis muscle itself is pumped quite quickly. Protruding cubes are essentially a hypertrophy of its individual parts.

Obviously, every person has such a muscle, but it is usually not visible due to fat deposits (even if you have almost no excess weight). The visual appearance of abs is, first of all, the removal of excess fat. Among bodybuilders there is a phrase: “The abs are pumped not in the gym, but in the kitchen.” Very simplified, but with a lot of truth: the main thing here is proper nutrition.

How to eat to have abs on your stomach?

Bottom line: By following these nutritional tips, your abs diet will turn into a six-pack diet, you'll eat the right foods, lose fat and get your body in shape. But the following seven tips can give you an idea of ​​what a proper diet for abs looks like and ensure that all the effort you put into your six-pack results in the results you want.

Eat plenty of protein

Eating enough protein promotes fat loss and muscle growth, two of the most important components for developing great abs.

Eating a protein-rich meal is a good start to the day: A protein-rich breakfast helps keep your blood sugar levels stable, preventing spikes that lead to random snacking throughout the day.

Eating breakfast is not a “magic pill” for weight loss, but it sets a healthy tone for the rest of the day.

A balanced diet that does not leave room for cravings for junk food or empty calories should contain approximately 40% carbohydrates, 30% protein and 30% fat. If you're having trouble getting enough protein, adding a protein shake to your daily diet can help.

Pro tip: If you don't like doing the math, but want to make sure you're getting enough protein at every meal, try using portion control containers.

Less carbs, more fat

Believe it or not, the biggest culprit behind belly fat is not fat in foods, but refined and processed carbohydrates. So say goodbye to soda, throw away the junk food, and save the cake for your birthday.

The carbohydrates in these bad apples quickly break down into small sugar molecules that trigger your pancreas into action. It produces insulin to transport this sugar to the liver and, as fuel, to the muscles. But when your blood sugar levels are too high (let's say you ate a piece of birthday cake and drank a Coke), insulin transforms the excess into fat.

To maintain healthy blood sugar levels, choose carbohydrates with fiber, such as fruits, vegetables, grains, nuts and other foods that break down much more slowly.

What about fats being better? Yes. Well, healthier ones, like the unsaturated fats found in avocados and salmon. In the battle against a bulging belly, unsaturated fats are a valuable weapon: they can help you feel fuller longer and slow down the absorption of those aforementioned carbohydrates.

Eat fiber

Something about the word "fiber" doesn't make it sound appetizing. But foods high in it are actually delicious: just think - fresh berries and fruits, colorful and crunchy salads, baked vegetables, spicy stews and chili beans, soft whole grain bread - you get a whole still life.

High-fiber foods are filling while containing very few calories, keep your digestive system running smoothly, and help maintain normal blood sugar levels.

Need more proof? An analysis of the food diaries of MyFitnessPal users found that people who successfully lost weight and got closer to their goals consumed 30% more fiber than their less successful companions.

Eat more yogurt

Research indicates that there is an inextricable connection between the bacteria in your gut and your metabolism and digestion. For example, observation of two identical twins (one overweight, the other thin) showed that they have completely different microflora in the intestines, presumably certain bacteria can contribute to weight gain.

Yogurt (and other fermented foods like kombucha) contain probiotics, healthy bacteria that live in our gut and can help you lose excess belly fat. Research also suggests that consuming calcium-rich dairy products may help speed up overall weight loss.

Don't forget to eat

Are you tempted to reduce your daily calorie intake by skipping meals? Not worth it. Hunger can trigger increased production of the stress hormone cortisol, which can contribute to weight gain.

Not eating enough can also slow down your metabolism and reduce your energy levels, while increasing the chance that you will become too hungry and completely derail your eating plan. If you eat the right foods, regular meals and snacks will keep your body energized while you work on strengthening your abs.

To make sure you're eating enough to keep you on track toward your weight loss goal, calculate how many calories you need to maintain your current weight and then subtract 500 calories from that result:

• Sedentary lifestyle: Multiply weight in kilograms by *26.5, then 500
• Moderately active: Weight in kg * 28.7, then – 500
• Highly active: Weight in kg * 30.9, then 500

Attention: The total number of calories should be more than 1200 - anything less than this figure can be dangerous in the long term.

Drink more water

Hydration is important to your workout plan, but drinking enough water is especially beneficial for your midsection. This helps fill your stomach and flush out excess sodium, preventing bloating.

How much water do you need to drink? Beachbody recommends using your weight as a main starting point: Drink a value equal to your weight times 30ml. That is, if your weight is 80 kg, then the required value will be calculated as 80 kg * 30 ml and will be 2400 ml. You will need to drink these 2.4 liters every day.

But don’t forget that everything is individual: you may need more water due to frequent workouts or because of the heat, or vice versa, less if you run to the toilet every five minutes. And if you can't remember how much (or how little) you should drink, don't worry: your body will give you signs you can't miss, like decreased alertness and cramps.

Reduce the amount of alcohol

Sorry guys, but this is one of those times when you'll have to cut back on your drinking. The proverbial beer belly isn't just the result of extra (and empty) calories—alcohol can impair your body's ability to digest, absorb, and store valuable nutrients from the food you eat. Drinking also stimulates appetite and disrupts inhibitions, which can lead to overeating.

The best path to a flat stomach is to abstain from alcohol altogether, but you can still enjoy a drink or two during the program. Just be mindful of the 'yes' and 'no', such as avoiding mixed sugary drinks and drinking plenty of water during your feast.

If you complement your program with these tips, you will certainly see noticeable improvements in the waist area. Of course, a pleasant bonus from such nutrition will also be strengthening your health in the long term.

Don't ab workouts burn fat?

Actually no - abdominal exercises have nothing to do with fat burning. The rule here is this: if you want to lose weight, pumping up your abs will not help, but if you want to pump up your abs, you need to lose weight. And nothing else.

Most abdominal exercises are not too energy intensive, which means you will lose few calories. Diet, regular strength training and cardio training will help you lose weight. There are no special programs for weight loss: any complex strength training is essentially fat burning.

The main thing is not to gain extra calories from food.

Mistakes when pumping the press - myths

1. The press can be pumped up in 1-2 weeks, in 1 month. How long does it take to pump up your abs? The press is exactly the same muscle as all the others, but it is located not on a bone, but on the torso, and it also supports our internal organs. Whatever one may say, such a large muscle cannot be pumped up in such a short period of time. In theory, in 3 months you should achieve a real result that will be visible. In 1 month, with good health, proper nutrition, plenty of rest and good hormonal levels, you will most likely have success, but no, it will not be six packs.
2. The press can be lower and upper. This is not true, there is only one solid abdominal muscle - the rectus abdominis. Its function is to twist the body from above or below. When you do regular crunches, the entire abs is worked, but with an emphasis on the upper part. When you raise your legs and knees, that is, perform reverse crunches, you again pump the entire muscle, but with emphasis on the lower part.
3. It's harder for women to get sculpted abs than for men, not to mention six-packs . In order for the abdominal muscles to be visible, you must have no more than 10-12% subcutaneous fat. For women, the physiological norm is about 20% body fat, for men it is about 15%. Women are naturally prone to fat deposits, and they also have a low amount of testosterone, and it is this hormone that helps build muscle and get rid of fat. Don’t be upset, this can be compensated for by your training, diet and rest.
4. It is necessary to pump up your abdominal muscles every day. No way, because the abdominal muscles are exactly the same as the rest in the whole body. For some reason, guys don't bench press 20 times every day to build up their pecs. If you overload the press, it may then respond less well to stress. By training a muscle every day, you do not give it time to recover; it does not grow, but rather breaks down. For beginners, 2 times a week is the most suitable option. With frequent training, you can force your abdominal muscles into an aerobic mode, and they will stop responding to the load.
5. In order to lose fat, you need to pump up your abs. This is impossible for a number of reasons. Losing weight in the abdominal area occurs last, because that is where fat is stored. Hormones that break down fat are found in the blood, and the blood circulates throughout the body. In general, this option is possible, but its effectiveness is not great. I want to say that pumping up the abs to lose belly fat is not very effective; you need a diet and fat-burning workouts, and only then pump up the abs.
6. To tone your abdominal muscles, you need to do a lot of repetitions. Again, abdominal muscles are just like other muscles. Give them moderate exercise and extra weight. For example, the average number of repetitions should be 15-30 times.
7. What happens if you only pump abs? If you pump only one press, you may have problems with the spine, your lower back will begin to hurt, or a protrusion will form if you make mistakes when pumping your press. Develop your entire body, because this muscle is involved in almost every exercise. Do pull-ups, squats and deadlifts, they are great for developing your abs.
8. Belt for training abdominal muscles. I'll tell you my review - this device doesn't give much. Wearing it for months on end will achieve nothing from such minor cuts. My statement can be verified by someone who pumps up his abdominal muscles the old fashioned way, with crunches.
9. Should your abs hurt after a workout? Of course yes, of course yes! Only for beginners, the pain should be moderate, mild, so that there are no spasms or cramps. The abdominal muscles should adapt to the load gradually; you should not shock them in the first week of classes.

• Related question on the same topic. My abs hurt after training, what should I do? The easiest and most effective way is to do a light workout for your abdominal muscles. Cardio is also suitable due to the increased blood supply. As a last resort, use warming ointments, a warm shower or painkillers.

Advice: if you want to lose weight, go on a diet and do a vacuum in your stomach in the morning. If you want to pump up your abs, develop your whole body and pump it up like all your muscles. The site presents a lot of training and techniques, you will definitely find something for yourself.

Will the cubes always be smooth and beautiful?

No. And it has nothing to do with you. The fact is that some people have an anatomical feature: the tendon bridges cross the rectus abdominal muscle not quite evenly and symmetrically, but as if in a checkerboard pattern. Because of this, pumped abs will not look like in beautiful pictures - the cubes will be slightly shifted.

Sometimes the cubes are located far from each other (due to the different thickness of the tendons), and in rare cases there may not even be 6, but 8.

It is impossible to find out in advance about the appearance of your cubes - only when you pump up your abs and remove excess fat from your stomach. It cannot be corrected either, but there is nothing terrible either - just genetic characteristics.

Tips for pumping up and maintaining muscle tone

You should always remember that the abs are exactly the same muscle as others, so the same principles apply to it:

• recovery time is needed, so daily training will not be effective;
• muscle growth will occur with low-repetition training, for which you can use additional weight;
• the abs will not be visible as long as the athlete has a significant layer of fat;
• Abdominal development depends on individual characteristics, so you need to take the training process seriously and take into account the characteristics of a particular person.

You can keep your muscles toned by doing one workout per week. Any more will be ineffective.

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Why pump up your abs at all?

Pumped up abs not only look beautiful, but are also good for your health. The rectus abdominis maintains spinal stability, controls intra-abdominal pressure, allows the body to maintain balance and simply adds strength.

Lindover: “Abs exercises, of course, have a beneficial effect on the body. By strengthening your abdominal muscles, you prevent your spine, because a strong abs means a healthy back.

This has been repeatedly noticed by people who have been injured in everyday life. That is, a man was walking down the street and slipped. If the abdominal muscles are weak, the back will sag, balance will be lost and further problems will appear. Abdominal exercises have a positive effect on internal organs and improve blood flow.”

Is it possible to harm yourself?

Incorrect (or incorrectly done) abdominal exercises can really harm your health.

Too much traditional lifting of the body from a lying position (twisting) can lead to deformation of the intervertebral discs, pinched nerves, back pain and even herniated discs.

The most important thing is not to go overboard with the volume of training and perform the exercises technically. Then there will definitely be no harm.

Lindover: “You can hurt yourself when doing any exercise. If you mindlessly perform movements that are simply unphysiological, non-anatomical.

Raising the body to the fixed legs can lead to arching of the lower back, this happens due to an incorrectly chosen angle or insufficient preparation. Because of this, back problems may arise, which are dangerous due to the appearance of an intervertebral hernia. You need to perform abdominal exercises with your legs secured with your back rounded back, and not with a bend in the lower back.”

How to correctly perform exercises to burn excess fat from the waist and sides for men and women

You can lose weight if you maintain a calorie deficit.

Performing abdominal movements is just one way to achieve this goal.

In any case, the exercise must be performed using the correct technique.

The table shows the most popular and effective loads with a description of the correct way for an athlete to perform them:

These are just the basic exercises; others can be done as well. The general training principles for men and women will be almost the same, only the details differ, for example, the stronger sex places more emphasis on strength training, while girls need to pay attention to the predominance of cardio, not forgetting about anaerobic movements.

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Maybe it’s better to buy a belt to pump up your abs?

There are no miracle ways to quickly lose weight or pump up your abs - you always need to work hard and hard. A magic belt with an electromyostimulation effect, which is often advertised on TV, definitely won’t help.

In fact, such belts are not completely useless. They are used to relieve muscle spasms and prevent muscle atrophy in patients during the postoperative period. But that’s all – they won’t pump up your abs, and they won’t remove fat either.

In other words, this is just an advertising campaign that has nothing to do with reality.