{"id":6615,"date":"2017-04-10T10:50:53","date_gmt":"2017-04-10T14:50:53","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=6615"},"modified":"2018-08-22T12:24:37","modified_gmt":"2018-08-22T16:24:37","slug":"can-you-get-abs","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/can-you-get-abs\/","title":{"rendered":"How Much Do Genetics Factor Into Getting Ripped Abs?"},"content":{"rendered":"<p>We all know \u2018that\u2019 person. You know, the one who somehow manages to maintain a ripped midsection no matter what they eat or how little they work out. But on the flip side, we also all know someone who grinds it out in the gym day after day and just can\u2019t unveil those mythical abs.<\/p>\n<p>No matter who you are, the appearance of your abs is largely based on your genetics. \u201cHow visible they are, how they\u2019re shaped, whether they\u2019re aligned or crooked\u2014it boils down to your DNA,\u201d says Mike Israetel, Ph.D., sports physiologist and co-founder of <a href=\"https:\/\/renaissanceperiodization.com\/\" target=\"_blank\" rel=\"noopener\">Renaissance Periodization<\/a>.<\/p>\n<h3><strong>Are You In There, Abs?<\/strong><\/h3>\n<p>You can probably guess that having visible abs depends on your total body fat percentage. After all, the less fat you have, the more visible your muscles are underneath your skin.<\/p>\n<p>But, unfortunately, this is complicated by genetics. \u201cSome people are just more resistant to losing fat from their abdominal region, even if there\u2019s not a whole lot of fat there to begin with,\u201d says Israetel. \u201cMeanwhile, others may hold a disproportionate amount of fat under the skin on top of their abs,\u201d he notes. (Think of someone with slim legs but a rounder middle.)<\/p>\n<p>Since you can\u2019t \u201cspot treat\u201d fat loss (a.k.a. lose fat from specific places), you have to lean out all over before you\u2019ll catch a glimpse of your six-pack. You can do all the planks and sit-ups you want, but it doesn\u2019t matter how toned those muscles are if they\u2019re covered in a layer of fat.<\/p>\n<p><strong>Related: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/01\/17\/metabolism-myths\/%5d\" target=\"_blank\" rel=\"noopener\">5 Myths About Your Metabolism\u2014Busted<\/a><\/strong><\/p>\n<h3><strong>All Abs Are Unique<\/strong><\/h3>\n<p>Even if you can get those muscles to peek through, don\u2019t expect them to look just like your favorite celeb\u2019s toned tummy \u201cYour genetics also determine the shape of your abs as they appear from the front\u2014how aligned they are, how big the borders are between them, and whether they\u2019re short and wide or long and narrow,\u201d explains Israetel.<\/p>\n<p>But while you can\u2019t change your abs\u2019 shape, you can help augment their thickness (how far they stick out from your core) with strength training, he says.<\/p>\n<p><strong>Related: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/03\/22\/how-to-lift-heavy-for-maximum-muscle-results\/\" target=\"_blank\" rel=\"noopener\">How To Lift Heavy For Maximum Muscle Results<\/a><\/strong><\/p>\n<p>Performing ab-targeting exercises can help make your individual abdominal muscles stand out more for a more awe-inspiring six-pack. Your abs respond to stimulus just like the rest of your muscles do\u2014by growing, Israetel explains. Stress them with weight and they\u2019ll respond over time by adapting and growing bigger and stronger.<\/p>\n<p>Israetel recommends performing the following ab-focused movements three times per week in three to five sets of eight to 20 reps to really help those core muscles shine. Watch these video demos from <a href=\"https:\/\/renaissanceperiodization.com\/\" target=\"_blank\" rel=\"noopener\">Renaissance Periodization<\/a> to check your form.<\/p>\n<div class=\"jetpack-video-wrapper\"><iframe title=\"V-Up\" width=\"740\" height=\"416\" src=\"https:\/\/www.youtube.com\/embed\/vz97voWk3jU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<p><strong>V-UP<br \/>\n<\/strong>Hold a light medicine ball or dumbbell and lay on your back with your legs straight and your arms extended overhead. Crunching your abs, lift your hands and feet until they meet extended above your torso. Then pause and reverse the motion to return to the starting position. That\u2019s one rep.<\/p>\n<div class=\"jetpack-video-wrapper\"><iframe title=\"Hanging Knee Raise\" width=\"740\" height=\"416\" src=\"https:\/\/www.youtube.com\/embed\/dmwMfjPQIP8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<p><strong>Hanging Knee Raise<br \/>\n<\/strong>Hang from a pullup bar with your arms slightly wider than shoulder-distance apart. Using your lower ab muscles, lift your knees up towards your chest. Pause, and then reverse the movement to return to the starting position. That\u2019s one rep.<\/p>\n<div class=\"jetpack-video-wrapper\"><iframe title=\"Slant Board Sit Up\" width=\"740\" height=\"416\" src=\"https:\/\/www.youtube.com\/embed\/JYiWXFIikW4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<p><strong>Slant-Board Situp<br \/>\n<\/strong>Find a slant board at the gym (it looks like a bench that\u2019s positioned at an angle with footholds at the top). Sit on the board facing the footholds. Flex your feet and secure them in the footholds. Using your abs, slowly lower yourself until you\u2019re parallel with the floor. (Don\u2019t lie all the way down onto the board!) Pause, and then sit back up. That\u2019s one rep.<\/p>\n<p><strong>Related: <a href=\"https:\/\/www.vitaminshoppe.com\/c\/performance-supplements\/N-cp99ja\" target=\"_blank\" rel=\"noopener\">Power through your next workout with a performance supplement.<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>We all know someone who has an effortless six-pack\u2014and someone whose middle stays soft no matter what they do. What&#8217;s with the abdominal inequality?<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/can-you-get-abs\/\">Read More <span class=\"screen-reader-text\">How Much Do Genetics Factor Into Getting Ripped Abs?<\/span><\/a><\/p>\n","protected":false},"author":77,"featured_media":6629,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[4,10],"tags":[12,70,81,87],"class_list":["post-6615","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-weight-loss","tag-abs","tag-diet","tag-editors-picks","tag-exercise"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How Much Do Genetics Factor Into Getting Ripped Abs? | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"We all know someone who has an effortless six-pack\u2014and someone whose middle stays soft no matter what they do. 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