The single most important aspect when it comes to getting your abs to show is having a low body fat percentage. All humans have abdominal muscles that can be made more visible with training – but ultimately to see your abs you need to be at 10% body fat or less (18% or less for women.)
Visible abs typically become apparent at body fat percentages around 10-15% for men and 15-20% for women. However, the exact percentage can vary based on factors like genetics, muscle development, and overall body composition.
Typically, you need a body fat percentage of around 10% to have visible abs. Body fat of 10% means that 10% of your weight represents fat. So if you have a 20% body fat today, you need to lose 10 points of fat to reveal your abdominal definition.
For men, 10-12% body fat is considered very lean, while for women, the equivalent leanness is around 18-20% due to essential fat differences.
“If you're anywhere from 6 to 13% body fat, you definitely have a six pack—in addition to being totally ripped,” White says.
At 10% body fat, a man is just above his essential body fat level. At this body composition you will see muscle striations and definition, six pack abs, and look athletic and fit. However, you may not see as much vascularity as you would in single digit body fat levels.
In reality, 10% body fat means you're already at the point where you have a clearly defined six pack, a properly carved, athletic look, striations in your muscles appearing in some places, and vascularity in the common places as well. Being 10% body fat is VERY, VERY lean.
Vascularity is enhanced by extremely low body fat (usually below 10%) and low retained water, as well as the muscle engorgement ("pump") and venous distension accentuated by the vigorous flexing and potentially hazardous Valsalva effect which characterize competitive posing.
10-15% for males and 23-30% for females supports optimal muscle growth. Being too lean can affect energy, performance, and testosterone levels. Strength and training gains are often better with slightly higher body fat. Stay focused on muscle gain, not just visual aesthetics or leanness.
Some people can be less than 10% bodyfat year round naturally, but that is very rare as most people cannot do it. Those individuals that can achieve it are genetically gifted to being super lean, having a very fast metabolism and being able to control their hunger levels (Ghrelin hormone).
For most individuals, the jawline starts to show prominently at around 10-15% body fat for men and 15-20% body fat for women. However, this can vary based on genetics, muscle mass, and other factors. The double chin typically diminishes as body fat percentage decreases.
15 – 17% Body Fat
In this body fat range, a women will have a visible six pack and you can still see some muscle striations and veins. The 15 – 17% body fat range is achieved by many female fitness models in preparation for photo shoots. At this range, hips, buttocks and thighs will look muscular and less round.
Sometimes, It's a case of having poor ab genetics. Some people are more genetically inclined to lose weight quickly in the stomach area and have more pronounced, well-built abs at greater levels of body fat. There are people who can still have visible abs at 15% body fat, where others may need to hit a little as 6%.
While there is no universal body fat percentage at which six-pack abs become visible, 10-12% body fat for men and 16-20% for women are typical approximate ranges. Despite the common association between visible abs and optimal fitness, these numbers are far below those required for optimal general health and fitness.
Best body fat percentages averaged between 12% and 20% for men and 20% and 30% for women. However, statistical values are not applicable to everyone and their strict application may be counterproductive.
According to research, a body fat percentage in the range of 9 to 12% for males and 17 to 20% for females usually enhances facial attractiveness. The inherent bone framework affects how much angular and contoured your face appears. Some faces look much slimmer than others even having higher body fat.
Elsewhere on the body — your chest, shoulders, back, thighs, triceps, and (especially) glutes and belly, veins are unlikely to appear unless you're extremely lean. “That kind of leanness requires a level of sacrifice few people are willing to go through,” says Poli.
What does “skinny fat” look like? Phenotypically, they look lean and healthy, but when we check them out they have high levels of body fat and inflammation. This ectomorph body build has hidden high levels of body fat. They appear thin and flabby.
From a clinical perspective, an individual is considered “too skinny” if they are deemed underweight. According to the Centers for Disease Control, an individual is underweight if their Body Mass Index (BMI) is below 18.5 [1].
As a general rule of thumb, 10 per cent body fat is the safest place to be. You're lean enough to show muscle — including your six-pack — and you can see your veins from your shoulders to your hands, but you're not so shredded that you're becoming translucent.
Some guys with good leanness genetics can maintain their general health and mood while having year-round abs (8–10% body fat). Mind you, that's rare. Women preferred men closer to 13% body fat, which tends to be healthier and more sustainable for most guys.
Highlights. To see abs, men typically need a body fat percentage between 6% and 12%, while women need between 16% and 20%.
Your veins start to show when your body is at around 10 percent body fat. But, to maximize vein expulsion, your body fat should be below 8 percent. At such a lower body fat percentage, there is practically nothing between your muscles and skin that helps in putting those veins on display.
Underneath 20% would be the point you would no longer be able to visually see extra fat around the hip region. To give a exact percentage would be hard as everyone is different and we all store fat differently. Somewhere between 15 and 20 % depending on the person will ensure love handles are not visible in men.