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Low Body Fat But No Abs? (3 REASONS WHY!)
Lean but no abs? There are a few main reasons why this might be the case…
Reason #1: Your body fat percentage is not as low as you think.
Most people way over-estimate how lean they truly are. In my experience, if you take most people’s estimated body fat percentage and add 3-5% extra to it, that’s usually closer to what they actually are.
Many people complain about having a “low body fat percentage but no abs”, when in reality they’re well above the 15% body fat level needed in order to simply START seeing six pack abs poking through.
Just how lean to see abs clearly? For well defined six pack abs (when flexing) you’ll likely need to be somewhere between 10-12% body fat, which is quite lean and not easy to accomplish for most.
In most cases, if you think you have low body fat but no abs, the simple truth is that you don’t actually have “low body fat” to begin with.
Reason #2: Your body stores a higher percentage of fat on your stomach.
Everyone stores their fat a bit differently throughout their body (this is mostly determined by genetics), and this will affect just how low your body fat percentage needs to be in order to see your abs.
If your body preferentially stores a much higher amount of your adipose tissue as belly fat (such as in my own case) getting clearly defined six pack abs is going to be a longer road and a bigger challenge.
14% body fat but no abs? 12% body fat but no abs? Assuming you’re truly at those body fat levels, it could just be that your individual fat distribution does not flavor having a very lean stomach.
You can certainly still get there with enough effort if you truly want to, but you’re going to need to lower your overall body fat percentage lower than the average person.
Reason #3: Your abdominal muscles are not sufficiently developed.
If you truly have low body fat but no abs, part of the reason may just be that you need to perform a higher amount of direct ab exercises and ab workouts in order to really get them to show through.
Compound movements provide some stimulation, but it’s not enough to maximize abdominal development and really carve out that clear separation you’re after.
High rep “ab circuits” are not ideal – the abs should be treated just like any other muscle and trained through progressive resistance training in the same way. I recommend 10-15 reps per set going within a few reps of failure.
Some of my favorite ab exercises include kneeling rope crunches, hanging leg raises, reverse crunches and plank variations.
So, if you have low body fat but no abs, those are the 3 things to examine. If all 3 are taken care of then you’ll be on the proper path toward your goals. Hope you found this helpful.
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My problem is bas sleep over many years. And carbs at night late. Im dieting now for 5 months. Bf% 15-14%. I see my upper abs but my viseral fat is still there i think. And i have som fat on lover stomach. So i hope in the next 4 weeks i wil see som fat goes of my mid section. Im been 10% bf 2 years ago, and now that this take time. Last time i was fasting to reach 10%. This time i will not fast. I want to keep as much muscles as possible.
I store fat all over. However when I lose fat it starts from top to bottom. My shoulder bones will show way before my abs.
Loh kok besar
In the mid section hopefully ill drop my body fat to see them
I can get to 12% and stay there comfortably. Anything under that makes me wanna die
I'm 5'8 and currently 130. I am not a mass monster by any stretch of the imagination but I wouldn't exactly say I'm skinny. My abs have always shown. I have muscle definition. I surprise people with how strong I am compared to how strong I look. I just don't have the size. I don't carry a lot of fat on me. Vascular enough that the veins in my midsection, chest, arms, and legs show.
I don't think I'm at 10%, not even 12%, body fat but it has to be low enough that my veins are able to show as well as they do.
All of the videos telling me that my BF% is higher than I think, I have fairly clear abs and still think I'm about 15% due to confidence. So I still have another 8 lbs to go…
I watched this video 5 years ago.
Didn't have a 6-pack then, don't have one now.
Will, though.
Got it keep pushing til I get there if I want it I got to go get it
What about fat stored just below the ribcage in the fromt area of torso? Wth is that and how is that leaned down?
When talking about the myth of spot burning fat (training an area to burn fat in that area) it's a common theme to say "you're wasting your time training your abs", but one of the reasons your abs aren't showing is because they're under developed.
Single issue thinking is a problem, people need to recognise that they're giving bad advice (overall) when saying you're wasting your time working abs to burn fat in that location and need to clarify that it's not a waste of time working you abs for gains and definition in that location… If you don't work your abs then there's nothing to see when the fat's gone.
No wonder people use Clen or ECA.
If you low on bf percentage, but do not show abs… Number 1 reason is ur bf percentage is not that low as u wish it to be😂 AMAZING…! This answer is so right and so wrong on different levels at same time haha
As a petite lady, I’ve been weightlifting to gain muscle cause i’m an ectomorph and my body is beautifully toned now. However, i still cannot see any abs.. the thing is I dont want to burn a lot cause then i’d lose the shape I’ve built. The last time I’ve measured my body fat percentage it was 24%. What do I need to do to lower it without losing my bulk shape?
Yeah my stupid ass body store every bit of fat in my belly
I definitely have a low body fat probably around 10-12 percent but my lower stomach is were all my bodyfat goes to
Great video
I'm like you
All my 17% fat is on my slower stomach. I can see my upper abs.
Im a 5'10 male. I got all the way down to 135 and still did not have a shredded 6 pack because I store pretty much all of my fat in my belly and love handles. I was miserably hungry all the time. Took a lot of soul searching for me to say that getting the ripped 6 pack just wasn't worth it.
I store fat in my abs and thighs and glutes I like to stay lean but I don’t want to compromise my glutes
Can you estimate my body fat percentage? I posted a weigh in video for indoor bike racing yesterday on my YT. June 26,2024 weigh-in. ABs are a sore subject for me. I’ll be pretty lean and never see abs.
I never really hit my abs because my stomach is always been flat and didn’t feel like working out mid section. Last month on DEXA, it came at 12.6%. I started doing just weighed decline sit ups everyday for almost 3 weeks now. I see 4 upper abs already. I need to work on my lower abs too now. 😄
I got a dead scan and I’m 14% body fat and I still can’t see my abs. Any advice I’ve been struggling with this for months and feel stuck
You forgot steroid…you nerd
I am unfortunately #2 big time. when wrestling I only got Abs when I was close to 5% or less. Abs show when I start loosing a shoe size and my eyes are already getting sunken. Was down to 10% a couple of years ago and people would comment my face looks too thin but still no abs. legs and arms were shredded though.
Do you need to workout abs to see abs? I know that I can see abs from doing a calorie deficit, but I only do abs once a week because it’s sore the rest of the week, or I’m just too tired and hate sit ups. If I must I do it, I just only do it once or twice a week.
i think im just too skinny im 5'8 and only 110-115 lbs
i weigh 135.5 lbs and im 5'9 can anyone help me get my body fat %? male
You’re absolutely beautiful as is.
Im convinced genetics is a a huge factor. I dieted hard for a long time, to the point where my face looked frail, you could see shirations in all my other musclesn. I looked unhealthy and I still could only see 4 abs, not 6.
@3:10 this is so true. I once read that endomorphs like myself have to be around 6-7% body fat in order to have visible abs. I'm like 12% body fat, 6'3", weigh 217 lbs, have a 34 inch waist, 18 inch biceps, a 17 inch neck, and only my upper abs are barely visible when flexing. I workout my abs a lot, do lots of kickboxing, lift heavy, detox religiously, and still nothing. Endomorph is, hands down, the very worst body type.
but how come I can't even feel them?
I was 195 23% bf now I’m 170 12% bf and still no abs sadly
Im skinny. 120 pounds at 5 7. My rib cage is visible and my collar bone literally juts out of my neck. There are striations in my neck and jaw when I speak thats how lean I am. I can barely pinch any fat in my stomach but I still dont have abs, I think its because I need to build muscle in my abdomen because they are atrophied or something. Please give me some advice
I have found that standing weighted. Cable crunches are the most effective to make my ab's pop.
You can see all my ribs clear as day, my obliques show through and my external intercostals show in overhead light and I still have belly fat over my abs. FML.
In april my gym scale said I had 10% bf, now it says I have 8%. I did lose a little weight in those months. I wonder how accurate the percentage actually is…
4:19 Great physique
Yeah I’ve had my body fat tested multiple times and I eat a very clean diet and work out regularly.
I’m around 7-10% body fat but still only have a faint visible abs. I store bodyfat in the same places as him. Arms legs upper back and but are lean but mid section and love handles holes literally all the fat I have on my body
It's so much simpler just to have a flat stomach, getting six pack abs takes a lot of commitment
4:47 lmfao
Oh so basically we are talking about being low body fat but still having a lot of fat in certain places because of genetics. I got that problem with my chest. I’m not low body fat not even close but have way too much fat in my chest and fupa area. Might have to do the surgery. Some reason my stomach also has less fat compared to above and below it. Can diet do this also. I assume eating too much sugar and carbs in general like me can’t help. But I figure it would go to the stomach region or torso. I’ve seen people who also have fat arms usually women hold fat around the tricep but some men do too, genetics is a biotch sometimes.
I have abs at 20%+ body fat. I've seen dudes shredded to the skeleton with no abs. Genetics play a big role.
I've never done crunches.
I had a Dexa scan done and I was 200lbs with 11.3% and had lowly visible abs
I got an incredible 8 pack and all, funny factor is that I’m actually skinny.
Most people tell me their jellious.
I eat 10,000 calories worth a day because I can’t function without it.
Now yes I feel the 8 pack distribution lines in my cuts but occasionally struggle to see the full cuts visibly.
I eat high proteins and great meals daily. Always pack the sleep and work out consistently for the last 2 months.
Watching this with 20% body fat lol
6:32 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I've gotten multiple tests done for my body fat and they all come out at 10%. Not much skin to pinch anywhere on my body, but unfortunately, my body fat gets stored around my midsection, specifically the lower belly. I can see the top 3/4 abs but the bottom two are hidden. It's annoying, but I want to know if it's even possible to fix this and really get that 6 pack or if I should just make peace with it and focus on continuing to look the best I can?
I have a weird thing where I have a single abb in the middle rn I think I’m just not low enough body percentage but it’s weird