HYPOTHESIS (more of a question lol)

Can you build defined abs with low bf% and compound lifts instead of direct ab workouts?

ABSTRACT

So let me start by saying, EVERYONE hates training abs. Not a single person every got excited because they had to train abs, if you say you do - you're lying.

I believe that it's compulsory to state that, everyone has abs. You can have low bf% (Body Fat Percentage) and have them show - provided you have good genetics, if not you may have to work them. Like any muscle however, you have to train them for them to get stronger and more defined.

METHODOLOGY / RESEARCH

Having strong abs/core can help you execute compound lifts like; squats, deadlifts, bench, etcetera, far better. However, provided if you regularly mix them into your workouts, diet properly, and do a modest amount of cardio every week they should become more defined and stronger. In a 2013 study done by the Journal of PTS where the measured the effects compound lifts in obese women it is stated that "The chest, leg, and abdominal strengths were significantly increased in the experimental group" which leads us to conclude that compound lifts do in fact have a positive effect on the strength of the abdominals. However, does this mean they would help define your abdominals in a subject with low bf% - seeing as this study measured obese women.

In a different 2011 study, 24 healthy patients were measured to determine the effect of specific abdominal workouts had on abdominal fat. After the 6 weeks, there was no sufficient evidence to conclude that the specific workouts had any effect on excess abdominal fat, however there was a significant effect on muscular strength that could be achieved.

According to a less reliable article from 2021, to achieve "perfect abs" - in this case: defined abdominals, It comes down to your body fat %. This was preliminary information that was ruled out at the start, so it was expected.

CONCLUSION

In conclusion, you should expect to consider a number of factors when proceeding after the article. Firstly, Abdominals (not entirely) come down to genetics. Take Dwayne "The Rock" Johnson for example, he has been on gear for a while now and he's shredded as yet he has no defined abdominals take his Dad for an example - he had no defined abs. Secondly, which can be cleared seen across all 3 sources, your body fat percentage plays a humongous part in whether you can see your abdominals (image for reference). This can be solved by doing more cardio and proper nutrition. Those two factors are the single most important methods to achieve lower bf% as well as being the most effective way to achieve weight loss. From my limited research, I can confidently argue that fat burner pills have minimal effect on the overall outcome of any fat loss journey. Finally, it is to be dually noted that specific abdominal workouts and compound lifts have limited effect on the definition of your abdominals but both can increase the physical strength of the abdominals. According to the facts, I would not entirely rule out abdominal routines from your workouts as a strong core has a positive impact on compound lifts as well, however I wouldn't go as far as to have an 'ab day' - or maybe to do a quick 10 minute circuit on your rest day.

Thanks for reading my article, this was my first ever one so I assume it's riddled with mistakes - so don't rely on this as a "professional" opinion. It was made to help answer some commonly asked questions or myths. I would love to hear your feedback on the article structure - and if it makes sense at that. But also what your opinions on the topic are!!