How to Build an 8 Pack Abs and Why Only a Few Have Them (2024)

Achieving a rock-solid core is not easy and requires lots of dedication in the gym and the kitchen. Plus, there’s no better flex on the beach or by the pool than a shredded abdomen and a V-taper.

Sculpting your abdominals to unearth your 6 pack abs is already a tremendous feat for many gym-goers. However, throughout the years, famous bodybuilders and fitness influencers were able to showcase an even more extraordinary feat– the 8-pack abs. So naturally, this left many wondering if 8 pack abs can be achieved by natural means.

This article will discuss how you can build 8 pack abs naturally and clear up some myths about ab development.

Your abs are composed of 4 main muscle groups responsible for various movements of your trunk, such as flexion and rotation. These muscles must be trained consistently to achieve a chiseled abdomen and promote healthy posture.

Muscles of the abs:

The rectus abdominis is the central ab muscle that runs parallel to each other. This muscle composes the bulk of your abs, protects the internal organ from physical trauma, and is responsible for spinal flexion, bringing the rib cage and pelvis toward each other.

The transversus abdominis lies deep inside the torso and provides stability to the core. Although this muscle is not visible on the surface, it is crucial to activate and train it to further emphasize the shape and size of your rectus abdominis.

The internal and external obliques are muscle groups responsible for twisting movements of your trunk and stabilizing your pelvis and back. Well-defined obliques can further highlight your core muscles and give your abs an excellent “whole” appearance.

The linea alba is a connective tissue band that separates the two muscles of the rectus abdominis and forms a line in the center of your abdomen.

Yes, for some. Building 8-pack abs is a combination of genetics, nutrition, and lots of time in the gym. You are off to a good start if you are already lean and have defined isolations or valleys in the rectus abdominis.

People with thicker linea alba will have greater separations of their rectus abdominis, making their abs more visible. The linea alba is a band that runs in the middle of your abs and separates the two parallel muscles of your rectus abdominis.

The abs are basically the rows of your rectus abdominis. Generally, we have 3 rows of abs: the upper, middle, and lower. The upper part sits underneath the chest, and the lower part is usually aligned with the belly button.

The 8 pack is below the lower part of your abs, and some people have thicker and deeper sutures of linea alba that allow additional “ridge” of the rectus abdominis. Unfortunately, not everyone has the genetics to have 8-pack abs despite having a low body fat percentage.

But, so what? Even elite physique competitors such as Arnold Schwarzenegger and Frank Zane don’t have 8 packs, but they developed aesthetic core muscles.

Whether you have the genetics of a 4, 6, or 8 pack abs, it doesn’t matter. You will have an impressive physique as long as you have visible sculpted abs.

Here are the tips to build your abs:

The muscle fibers of the rectus abdominis can be trained depending on the movement and directions of your exercises. For example, the upper and middle fibers of the rectus abdominis can fire up during flexion exercises such as crunches and sit-ups.

On the other hand, the lower fibers or the “7th and 8th” pack abs can be trained by doing lower ab movements. So to build your 6 or 8 packs, you also need to target the lower abs.

Here’s a plan for men that will set your abs on fire:

And for women:

To have visible abs, you must prioritize getting lean and having a low body fat percentage. This will allow you to unearth the abs you built in the gym. On the other hand, if you have too much body fat, you won’t be able to showcase your abs no matter what.

Remember that targeted fat reduction is impossible; no matter how many sit-ups you do, you cannot simply chop off fats in your belly. So, to burn belly fat and love handles, you need to focus on compound body training and create a calorie deficit through fat loss workouts and proper diet.

High-intensity interval training (HIIT) can also help you burn more fat faster and build your abs more effectively. HIIT allows you to chop off tons of calories quickly, making it the go-to method for fat loss.

Don’t forget your obliques and transversus abdominis.

Your obliques will give you a tapered midsection that gives you an illusion of a narrow waistline highlighting your abs.

Training your transverse abdominis will help protect your back and make your waist look smaller. In addition, better contraction of the transverse abdominis muscle can help compress the rectus abdominis, improving the visibility of your abs.

Prioritizing whole-body workouts will automatically train your core muscles and burn more fat. Don’t just focus on having shredded abs. This won’t matter if you have lagging muscles and an underdeveloped V-taper physique.

Compound or closed chain exercises are a great way to have balanced strength training. Exercises such as pull-ups, deadlifts, squats, rows, and many more engage the core muscles and will help build your overall physique.

As an advanced lifter, you can add weights to your ab training to further challenge the muscle and stimulate hypertrophy. This will make your abs look more profound and visible as they pop out from your abdomen.

Although building 8th-pack abs depends on having the right genes, you can still create an impressive midsection and develop your core muscles.

Following a consistent exercise routine and calorie deficit will show the natural structure of your core muscles, leading to 6 or 8 pack abs.