Bad AB Genetics: Is it a thing?

Bad Ab Genetics


Abdominal genetics

Abdominal muscles, also known as abs, are a common area of concern for many people who are trying to achieve a toned and fit physique.  So, can someone have bad Ab genetics?  While genetics play a role in the appearance of your abs, it’s important to remember that no one has “bad” genetics and that anyone can improve their overall fitness and health through proper exercise and nutrition.  Bad ab genetics

That being said, some people may have a genetic predisposition to carry more fat in their abdominal area, which can make it more challenging to achieve defined abs. This is because fat distribution is largely determined by genetics, and some people are more prone to storing fat in their abdominal area.  If you are not sure if you have excess abdominal fat or it is just loose skin, check out this article!

Additionally, genetics can also influence the size and shape of your abdominal muscles. Some people may have naturally longer or shorter abs, or abs that are more angled or rounded. The shape and size of your muscles can affect the appearance of your abs when they are toned and defined.

I refer to poor ab genetics or bad ab genetics throughout this article to emphasize a point.  As previously mentioned however, in reality no one has bad genetics, we are all made as individuals and look different. It is important not to obsess over a particular look and instead aim to be as healthy and fit as possible!

How many abs do you have?

The abdominal muscles are located between the ribs and pelvis, and their main function is supporting the trunk, enabling movement and supporting the organs by maintaining internal abdominal pressure.  Wikipedia provides more detail on the abdominal muscles.

However, they are composed of pyramidal, transversus abdominis, rectus abdominis, external oblique, and internal oblique muscles.
Depending on your individual genetics, the bands that form the muscles of the abdominals will differ.  If you have “poor” ab genetics, your abs will be fewer, resulting in either 4-packs, 6-packs or rarely 8-packs or even 10-packs.  The rectus abdominis is the primary muscle behind the ‘blocky’ appearance of the abs and is divided into upper, middle, or lower abs.  It appears this way because it is divided by bands of connective tissue. It looks like specific muscles are divided in some areas, but in reality it is all one muscle. Bad ab genetics

A good chunk of the population has three intersections running down the rectus abdominis.  A small minority of the population has genetics for 8-pack abs. Those who genetically inherit the characteristic of having 5 bands of connective tissue can display a 10-pack ab.

It’s important to keep in mind that genetics should not be an excuse for not exercising and trying to improve your overall health and fitness. While it may be more challenging for some people to achieve defined abs due to their genetics, it is still possible to make progress and improve the appearance of your abs through a combination of exercise and proper nutrition.

Insertion points of the abs

The insertion points of the abs are where the rectus abdominis muscle inserts into the rib cage. Unless the insertion points are regular, they’ll look asymmetrical or uneven. There are a few people with narrow abs due to poor genetics. Due to a lot of space between their ribs and outside their abs, they don’t have a lot of muscle, so the abs can’t grow as big as they’d like, preventing them from having decent-sized abs.

Signs to indicate “bad” ab genetics

  • The number and shape of abs are visible when a person’s body fat percentage is under a certain level. Many people argue about what counts as bad ab genetics vs good ab genetics based on how many abs a person has, and some may view 4-pack abs as genetically inferior since 6- or 8-pack abs are considered ideal.  Irregular Abs
  • It is hard to quantify how visible and fat-rich the abs are, but when lifters are lean enough, they can compare their abs and other body parts against those with less than 15-20% body fat. DEXA scans or something similar are the best way to tell if someone holds more fat in their abdomen area.
  • People with bad ab genetics may have peculiar insertion points resulting in an irregular abdominal appearance with minimal aesthetic appeal.
  • Despite the bands of connective tissues, an untrained eye can detect asymmetrical and uneven abs.

How to improve the appearance of your abs

Some tips for improving the appearance of your abs include:

  1. Incorporating a variety of exercises that target the abdominal muscles, such as planks, sit-ups, and Russian twists.
  2. Focusing on overall weight loss through a combination of cardio and strength training.  Healthy Diet
  3. Eating a healthy and balanced diet that is rich in protein, fibre, and other nutrients.
  4. Staying consistent with your workouts and making sure to give your body enough rest to recover.
  5. Seek the guidance of a personal trainer or fitness professional if you need help with creating a workout plan or making progress towards your goals.

Remember, the key to achieving defined abs is a combination of proper exercise, nutrition, and consistency. Don’t let genetics hold you back from working towards your fitness goals.

What exercises should I do to enhance my abs?

Having a six-pack, or defined abdominal muscles, can be a goal for some people looking to improve their physical fitness and appearance. However, it’s important to remember that having visible abs is not the only measure of good health or fitness, and there are many other ways to improve your overall strength and well-being.

Exercises that can help you work towards defined abdominal muscles:

  1. Planks: Planks are a great exercise for strengthening the core muscles, including the abs. To do a plank, start in a push-up position with your hands on the ground and your feet on your toes. Keep your body straight and hold this position for 30 seconds to a minute. As you get stronger, you can hold the plank for longer periods of time or try variations such as side planks or plank jacks.  Plank
  2. Crunches: Crunches are a classic exercise for targeting the abdominal muscles. To do a crunch, lie on your back with your knees bent and your hands behind your head. Lift your shoulders off the ground and towards your knees, then lower back down. As you get stronger, you can try variations such as bicycle crunches or Russian twists.
  3. Sit-ups: Sit-ups are similar to crunches, but instead of lifting your shoulders off the ground, you lift your entire upper body off the ground. To do a sit-up, lie on your back with your knees bent and your hands behind your head. Lift your upper body off the ground and towards your knees, then lower back down. As you get stronger, you can try variations such as toe touches or leg lifts.
  4. Leg raises: Leg raises are a good exercise for strengthening the lower abdominal muscles. To do a leg raise, lie on your back with your hands by your sides. Lift your legs off the ground and point them straight up in the air, then lower them back down. As you get stronger, you can try variations such as bicycle leg raises or single leg raises.

The NHS provides a free abs workout video you could use at home, if you are pushed for time.

What is bad ab genetics?

It’s not productive or helpful to think of people’s genetics as “good” or “bad.” Every person’s genetics are unique and contribute to who they are as an individual. It’s important to remember that genetics play a role in many aspects of a person’s physical characteristics and health, but they are just one factor among many. Many other factors, including a person’s environment, lifestyle, and access to healthcare, can also influence their health and well-being. It’s important to focus on taking care of your overall health and well-being, rather than trying to achieve some arbitrary standard of “good” or “bad” genetics.  Having said that, you can characterise bad genetics as having uneven abs or only being able to form a “2 pack” of abs.  Proper training at the correct volume can improve this.

Is there an Ab genetics test?

There is no specific genetic test that can evaluate the genetics of the abdomen or abdominal organs. However, there are genetic tests that can be used to assess the risk of certain conditions that affect the abdomen or abdominal organs.

For example, genetic testing can be used to identify mutations in certain genes that are associated with an increased risk of developing conditions such as hereditary pancreatitis, cystic fibrosis, or hereditary colorectal cancer. These tests may be recommended for people with a family history of these conditions or for people who have certain symptoms that suggest they may be at risk.  Bad ab genetics

Genetic testing may be used as part of a broader evaluation of a person’s overall health or to help guide treatment decisions for certain conditions that affect the abdomen or abdominal organs. However, the specific role of genetic testing in management of these conditions depends on individual circumstances and the specific condition in question.

Can you fix uneven abs?

If you have uneven abs, it can be frustrating and may make you feel self-conscious about your appearance. While it’s common for everyone to have some degree of asymmetry in their body, some people may have more noticeable differences in the size and shape of their abdominal muscles.

There are a few potential causes for uneven abs, including genetics, muscle imbalances, and previous injuries. However, with the right exercise and nutrition plan, it is possible to improve the appearance of uneven abs and create a more balanced and defined midsection.

Here are some tips for fixing uneven abs:

  1. Identify the cause: The first step in fixing uneven abs is to identify the cause of the asymmetry. Is it due to genetics, muscle imbalances, or a previous injury? Understanding the root cause can help guide your approach to correcting the unevenness.
  2. Focus on overall strength and fitness: Building overall strength and fitness can help improve the appearance of your abs and create a more balanced and defined midsection. Incorporate a variety of exercises that target the entire core, such as planks, sit-ups, and Russian twists, as well as strength training exercises for the entire body.
  3. Address muscle imbalances: If muscle imbalances are contributing to the unevenness of your abs, it’s important to focus on correcting these imbalances through targeted exercises. For example, if one side of your abs is weaker than the other, try incorporating exercises that specifically target that side to help build strength and improve symmetry.
  4. Eat a balanced diet: Proper nutrition is essential for achieving a toned and defined midsection. Focus on eating a healthy and balanced diet that is rich in protein, fibre, and other nutrients to help support muscle growth and repair.  Check out for healthy food for abs! Bad ab genetics
  5. Seek professional guidance: If you’re having trouble making progress on your own or if you’re not sure how to approach correcting your uneven abs, consider seeking the guidance of a personal trainer or fitness professional. They can help create a customized exercise and nutrition plan to help you achieve your goals.

Remember, it’s important to be patient and consistent with your workouts and nutrition. Improving the appearance of uneven abs takes time and effort, but with the right approach, it is possible to create a more balanced and defined midsection.

How do I get good abs with bad genetics?

It is important to remember that genetics play only a small role in the overall equation.  While some people may have a natural advantage in developing abs due to their genetics, it is still possible for anyone to achieve a strong, toned core with the right approach.

Here are some tips for getting abs with “bad” genetics:

Focus on overall weight loss: One of the most important factors in developing visible abs is having a low body fat percentage. This means that you will need to focus on losing weight overall, not just targeting specific areas of your body. A combination of diet and exercise is the most effective way to achieve weight loss.

Incorporate strength training exercises: Building muscle in your abdominal region can help to define your abs and make them more visible. Incorporate exercises such as planks, Russian twists, and bicycle crunches into your workout routine to target the muscles in your core. Cardio

Don’t forget about cardio: In addition to strength training, it is important to include cardio in your workout routine. Cardio can help to burn calories and fat, which can help to reduce overall body fat and make your abs more visible.

Eat a healthy, balanced diet: A healthy diet is an important foundation for achieving visible abs. Focus on eating a variety of fruits, vegetables, lean proteins, and complex carbohydrates. Avoid processed foods, sugary drinks, and excessive amounts of alcohol, as these can contribute to weight gain and make it harder to develop visible abs.

Stay consistent: It is important to be consistent with your exercise and diet routine in order to see progress. This means setting aside time for regular workouts and making healthy food choices on a daily basis. It may take time and patience, but with dedication and hard work, it is possible to develop visible abs even with “bad” genetics.

Managing Poor Ab Genetics with Adequate Volume

The genetics of a person’s abs are beyond their control; however, by incorporating core exercises through volume, anyone can have a toned body, a strong core, and great abs.  It is important to stimulate the muscles sufficiently to achieve growth by increasing volume.  Rest

Abdominal training is possible at Minimum Effective Volume during every session, resulting in soreness after the workout.  Minimum Effective Volume (MEV) is the volume of a workout required to achieve muscle growth.  As soon as the soreness fades, you will need to push yourself harder.  If you need an extra day of recovery then take it!  Most people can train abs 3-6 times a week.  For more information on rest days, check out this article!

During your next session you will be able to train at a level similar to before or even better.  The genetics for four-pack abs are only present in 15% of people, meaning you would still be in the top 85% no matter what genetics you had.  A healthy lifestyle and consistent, well-planned training regimen should enable anyone to successfully achieve superstar-like abs, regardless of whether they have bad ab genetics.

Are there any celebrities with “bad” ab genetics?

Did you know that Dwayne the Rock Johnson, former professional wrestler, has bad ab genetics!

He is one of the modern role models of physical fitness, yet he genetically cannot form a visible 6-pack. If you look back at pictures of his father in his prime, you’ll see that they share the same abdominal structure, and so it is down to genetics.

Good ab genetics will look symmetrical, defined, and evenly sized. You’ll be able to count whether there’s a 4, 6 pack, or an 8 pack.  However, whether or not you have good ab genetics, with discilpline and consistency it is well within your reach to achieve your dream abs!  Focus on what you can do and not on what you cannot.  It certainly has not been a hindrance to many athletes out there such as Dwayne Johnson and Arnold Schwarzenegger! Even if you have the worst ab genetics, it doesn’t need to stop you achieving your dreams!


  1. Are there different types of abs genetics?

Yes, there are different types of abs genetics. The most common types are:

  • Four-pack abs: This is the most common type of abs, and it is caused by having two bands of connective tissue that separate the rectus abdominis muscle into four sections.
  • Six-pack abs: This type of abs is caused by having three bands of connective tissue, which separates the rectus abdominis muscle into six sections.
  • Eight-pack abs: This type of abs is caused by having four bands of connective tissue, which separates the rectus abdominis muscle into eight sections.

The number of bands of connective tissue that you have is determined by your genetics. You cannot change the number of bands that you have, but you can make your abs more visible by lowering your body fat percentage.

In addition to the number of bands of connective tissue, the shape of your abs is also determined by your genetics. Some people have naturally more defined abs, while others have less defined abs. This is due to the shape of the rectus abdominis muscle and the amount of fat that covers it.

No matter what type of abs genetics you have, you can still achieve a strong and healthy core with exercise and a healthy diet.

2. Can you fix bad ab genetics?

Genetics play a significant role in determining your abdominal appearance. However, you can still work towards achieving a strong and toned core through exercise and a healthy diet, regardless of your genetic predisposition.

Here are some tips for improving your abdominal appearance:

  • Lower your body fat percentage. This is the most important factor in making your abs visible. Aim for a body fat percentage of 15-20% for men and 20-25% for women.
  • Incorporate core-specific exercises into your workout routine. Core-specific exercises target the muscles in your core, including your abs, obliques, and lower back. Some good core-specific exercises include crunches, side planks, and Russian twists.


  • Eat a healthy diet. Eating a healthy diet will help you lower your body fat percentage and build muscle mass. Make sure to include plenty of fruits, vegetables, and whole grains in your diet.
  • Be patient. It takes time to see results from exercise and diet. Don’t get discouraged if you don’t see results immediately. Just keep at it, and you will eventually reach your goals.

Remember, everyone’s body is different, and what works for one person may not work for another. It’s important to find what works best for you and stick with it. With hard work and dedication, you can achieve the strong and toned core you desire.

3. What are the worst ab genetics?

The worst ab genetics are those that make it difficult to see your abs, even with a low body fat percentage. This can be due to a number of factors, including:

  • Low muscle insertion points: The muscle insertion points are the places where the muscle tendons attach to the bone. People with low muscle insertion points have tendons that attach to the bone lower down on the muscle, which can make the muscle appear shorter and less defined.
  • Thick layer of fat: A thick layer of fat can obscure the definition of your abs, even if you have low body fat. This is because fat is stored on top of muscle, so the more fat you have, the more it will cover up your abs.
  • Wide waist: A wide waist can make it difficult to see your abs, even if you have low body fat. This is because a wide waist can make your abs appear smaller and less defined.

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