When we talk about “six pack abs”, we’re referring to the rectus abdominis muscle, which is a long, flat muscle that runs vertically down the front of your abdomen. Most commonly, this muscle is segmented by three horizontal connective tissue bands, producing six distinct muscle bellies or “packs.” However, the number of these segments can vary from person to person due to genetic factors. So while the traditional six segments are most common, having either five or seven is not unheard of.
The presence of a “seven pack” means that you have an additional band segmenting your rectus abdominis muscle. This isn’t an indication of something being wrong or that you’ve trained improperly; it’s simply a natural variation in your muscle structure. Just like some people might have a freckle in a unique spot or a slightly different eye color, you have an extra segment in your abdominal muscle.
Achieving visible definition in these muscles, whether it’s a six pack, seven pack, or even a five pack, requires a combination of reducing body fat and strengthening the abdominal muscles. The overall shape and segmentation of your abs are genetically determined, but the clarity with which they show depends on your fitness and nutrition regimen.
Reducing body fat can be achieved through a combination of cardiovascular exercise and a balanced diet, while strengthening exercises like crunches, planks, and leg raises can help to enhance the prominence of each segment. Keep in mind, however, that no matter how much you train, the actual number of segments will remain the same. So, if you naturally have a seven pack, even the most intense abdominal training won’t change it to a six pack. Embrace your unique muscle structure and focus on achieving the best version of your own body!