Extreme dieting and excessive exercise can disrupt hormonal balance, weaken the immune system and increase the risk of nutrient deficiencies. (Pic source: Freepik)
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Why the six-pack abs are not a marker of a fit body and only developing them may harm your heart
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They never tell you the truth about six-pack abs, which is all about aesthetics, the look and feel, and never about core fitness. Of course, showing off the cuts requires a disciplined as well as supervised diet and exercise regime besides a guided gym programme under your trainer. However, some are more genetically blessed than others and maintaining a toned stomach needs a strict compliance of diet and workout schedules, which are not easy to maintain unless you are consciously into body-building or have the body type for it.
“While societal norms have placed great emphasis on visual appeal and have positioned the abdominal definition as a symbol of fitness, it’s vital to note that a toned midsection does not necessarily mean optimal health. It’s also essential to consider cardiovascular health, muscular strength and endurance, flexibility, mental wellness, and other physiological markers like hom*ocysteine, C-reactive protein, blood sugar, blood pressure, lipoprotein and cholesterol levels. These are equally if not more essential biomarkers of overall health and fitness,” says Vijay Thakkar, functional medicine expert and celebrity trainer.
For example, the diet is so geared to one end that it may compromise overall nutrition. “Achieving six-pack abs often involves a skewed, unbalanced and strict diet and intense training protocols that can sometimes only lead to transient changes. Over a long term, these can lead to nutrient deficiencies, metabolic imbalances and overtraining,” he says.
“Also, what most people do not know is that the appearance of six-pack abs is largely determined by genetics,” says Dr Dinesh Kumar Sambujh, Head, Physiotherapy and Rehabilitation, Metro Hospital, Noida. “While hard work and disciplined nutrition are undoubtedly important, not everyone’s body is genetically predisposed to showcase a defined abdominal area. Some individuals may have to adhere to a strict diet and intense exercise routine just to achieve a glimpse of a six-pack. It’s crucial to understand that genetics play a significant role, and attempting to mould our bodies into something they’re not naturally inclined for can lead to frustration and disappointment.”
Thakkar also argues that abs are determined by our genes. “Sustaining six-pack abs is significantly determined by our genetics and propensity to accumulate fat in specific body parts such as around our belly. Furthermore, the overemphasis on abs may trigger body image issues, contributing to unhealthy attitudes and practices, including eating disorders. Therefore, as a society, we should promote a balanced approach to fitness that champions correct breathing techniques, general well-being, functional strength, and mental health above aesthetic ideals.”
Dr Sambujh is particularly worried about the “healthy look” impacting our cardiovascular health. “While a strong core is important for stability and functional movement, visible abdominal muscles should not be the sole measure of fitness. In fact, for some individuals, a pursuit of six-pack abs may indicate an unhealthy relationship with food or an overly restrictive diet. It’s more valuable to focus on overall strength, endurance, flexibility, and cardiovascular fitness, rather than fixating solely on the appearance of a toned midsection. Recent cases have shed light on the fact that even individuals with well-defined six-pack abs can face serious health issues, including cardiac arrests. While exercise is important for cardiovascular health, other factors such as genetics, stress levels and lifestyle choices also play significant roles,” he warns.
Moreover, the relentless pursuit of six-pack abs can lead to a range of other health issues. “Extreme dieting and excessive exercise can disrupt hormonal balance, weaken the immune system and increase the risk of nutrient deficiencies. Additionally, the pressure to maintain a certain physique can contribute to body dysmorphia, disordered eating patterns and mental health issues,” says Dr Sambujh.
The best way to maintain health over the long term, he advises, is to embrace body diversity and overall well-being. “Everybody is unique, and our genetic makeup determines our body shape, size and fat distribution. It’s crucial to embrace and appreciate the natural diversity that exists among individuals. Rather than striving for a specific aesthetic ideal, it is more empowering to celebrate our bodies for their functionality and overall well-being. Emphasizing the importance of a strong core, irrespective of its visibility, allows for a healthier and more inclusive approach to fitness that honours the diverse range of body types and promotes body acceptance. Only going for abs is an unrealistic and often unattainable goal for many individuals,” he says.
FAQs
“Achieving six-pack abs often involves a skewed, unbalanced and strict diet and intense training protocols that can sometimes only lead to transient changes. Over a long term, these can lead to nutrient deficiencies, metabolic imbalances and overtraining,” he says.
Why could six pack abs be bad for your health? ›
The unhealthy side of a six-pack
While rippling abs are taken as a sign of peak fitness, the ultra-low body fat it takes to get them can have seriously unhealthy side effects: Phillips says they include fatigue, a compromised immune system, vitamin deficiencies, muscle wastage, and organ shrinkage in severe cases.
Does having a six pack mean you're fit? ›
So, six-packs don't automatically make you fit, but they also don't mean you're underweight or addicted to exercise. Really, those abs aren't great correlations for much of anything. “These are not markers of health and wellness,” says Leahey.
What are the benefits of having a six pack abs? ›
A six pack lessens your chances of getting injured in sports and other physical activities; A six pack helps you avoid an abdominal hernia, as the muscles are strong and tight; A six pack helps protect your most important organs; A six pack means you have less belly fat, which is a leading cause for heart disease.
What does a 6 pack signify? ›
The moniker “six-pack” comes from its appearance of visible rows of 4–8 distinct muscular segments that you can see on individuals with relatively low body fat. Although many additional important muscles comprise your core, the rectus abdominis is the most superficial one.
What are the negatives of having abs? ›
Mental health
An obsession with perfect abs can lead to problematic behaviors and thoughts, such as extreme dieting or an unhealthy fixation with “healthy” eating, over-exercising, and negative self-talk and self-worth ( 7 ).
Why is it bad to do abs everyday? ›
Your ab muscles are striated, skeletal muscles just like most muscles used during a workout. These muscles need a recovery period to reduce microtrauma and heal. Otherwise overuse and overtraining can occur. If we were doing lunges everyday we would probably have knee pain.
Is an 8 pack possible? ›
8 Pack abs are not possible for everyone. Whether a person can achieve 8 pack or 6 pack abs comes down to just one thing… genetics and how many bands of horizontal connective tissue you were born with in your abdominal area. If you were born with '6 pack' genetics, no amount of hard work will get you 8 pack abs.
Can you be fit without a six-pack? ›
You can 100% be healthy AF without visible abs. In fact, research shows you can be quite healthy at a wide-range of body types provided certain levels of physical activity are achieved along with proper nutrition. So while having a visible six pack may indicate good overall health, it doesn't give the whole picture.
How realistic is a six-pack? ›
Can Everyone Get Sculpted 6-Pack Abs? The short answer: unfortunately, no. “Visible abs are very difficult to achieve for those of us who aren't genetically blessed,” says Dickerson. “Everyone's muscles are built differently.
🤯 The number of Americans with 6 pack abs are 1 in 25,000… 9% of the 118 million households in the US are millionaires (net worth) about 1 in 10. Our body is the temple of God (1 Cor 6:19). For men, if you're around six to 17 percent body fat, your abs should be noticeably visible.
Why is a six-pack attractive? ›
Six-pack abs are seen as a sign of strength and excellent physical fitness that many women and men find attractive. The fact that elite athletes often sport a visible six-pack perpetuates that belief, but we also have movies, TV and social media to thank for it.
Does a six-pack mean your strong? ›
Does a visible six-pack mean your core is strong? Just because your abs pop through your T-shirt doesn't mean your core is strong. “If you only focus on strengthening the rectus abdominis and don't implement a balanced workout routine, your core could be weak despite showing defined abs,” Thompson said.
Is a 12 pack possible? ›
The most common by far is a rectus abdominis with three segmentations of connective tissue. This, when built up, will create 6-pack abs. However, any number of abs from 2 all the way to 12 is possible, although being born with 6 horizontal bands of connective tissue is very rare.
Is a 4 pack weaker than a 6 pack? ›
But just because you have more or less doesn't mean you're stronger or weaker. It's just your genes. Some of the fittest people around can't achieve six- or eight-pack abs. One of these people is Arnold Schwarzenegger, who, even during his bodybuilding days, sported a four-pack.
How rare is a 2 pack? ›
In rarer cases, a person may have fewer abs: about 15% of people max out at a four-pack and around 2% top out at a two-pack.
Is there any side effects of abs? ›
Strained Muscles
It's possible to overwork the network of muscles that make up your abdominals and core. Just like any other muscle group, your abs are subject to strain if you overexercise, perform an activity your body isn't ready for, lift something heavy or sharply twist your body while playing sports.
Can big ab muscles lead to heart disease? ›
The study, published in the Journal of the American Heart Association, found all muscle isn't the same. Britta Larsen, PhD, says men with a higher area of abdominal muscle have a greater risk of cardiac trouble. It's a completely different story for men with greater muscle density.
What happens if you do too much abs? ›
It's definitely possible to get injured if you do ab workouts every day, Jay says. "The risk of doing any workout excessively is overtraining," he says. "This can lead to injury, such as tendinitis or stress reactions," among other things.
Can you be healthy and not have a six pack? ›
First, you absolutely do NOT need a six-pack to be healthy in any real sense of the word. We have covered the higher end of body fat levels as it relates to metabolic health in Can You Really Be Healthy At Any Size, but are low body fat percentages inherently healthy?
Extreme dieting and excessive exercise can disrupt hormonal balance, weaken the immune system and increase the risk of nutrient deficiencies. (Pic source: Freepik)