Ab Crack: What It Is & How to Get One

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Plus, the best foods and exercises for your abs
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The ab crack is the sharp vertical line you typically see running down the torso and abs of fit celebrities like Emily Ratajkowski and Bella Hadid. Attaining an ab crack is yet another popular fitness trend, and getting one depends a lot on genetics and overall body composition. In this article, we explain what it is , work with certified personal trainers to teach you how to increase your odds , and more! Read on to learn everything you need to know about the ab crack.

Ab Crack: A Brief Explanation

An ab crack is a vertical line that runs from your ribs and down your torso over the abdominal area. It’s the result of the linea alba, a fibrous line of tissue that your abdominal muscles cling to.

Section 1 of 8:

What is an ab crack?

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  1. The ab crack is a vertical line that extends from the ribs down the torso. Have you seen the line going down many models' and fitness influencers’ torsos in the center of their abs? That’s an ab crack. [1] It gives the illusion of separation between the two sides of your abs and has varying levels of prominence from person to person. It results from the linea alba, which is a fibrous line of tissue that runs down the center of your abdomen.

    Meet the wikiHow Experts

    Monica Morris is an ACE (American Council on Exercise) Certified Personal Trainer with over 15 years of experience who specializes in warm-ups, cooldowns, and stretching.

    Errol Ismail is a Certified Personal Trainer and the CEO and Co-Founder of Maestro Training. He has nearly 10 years of experience and encourages individuals to incorporate exercise into their daily lives through convenience.

    Susana Jones, C-IAYT is a Yoga Therapist and Educator of over 12 years. She is certified with the International Association of Yoga Therapists.

    Brendon Rearick is a Personal Trainer & Strength Coach, Fitness Program Director, and co-founder of the fitness education company Certified Functional Strength Coach (CSFC).

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Section 2 of 8:

How to Get an Ab Crack

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  1. 1
    Incorporate regular cardio and train your abs daily. For exercises, ACE-certified personal trainer Monica Morris says to “introduce fasted cardio when you wake up [and] train abs daily , being sure to exhale during the hard part of the exercise.” When you’re doing crunches, move slowly through each crunch, rather than doing lots of crunches quickly. [2] While these exercises won’t guarantee an ab crack (as it's primarily determined by genetics), they’ll bring it out if you have one.
  2. 2
    Reduce fat and refined sugar intake. When it comes to diet, Morris says to stop eating five hours before bed and reduce the fat intake and refined sugars in your foods. Morris also says that “the biggest offenders of developing detailed ab muscles are dairy and alcohol. By removing those from the diet, the likelihood of being able to see your abs increases greatly.” [3]
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Section 3 of 8:

Can everyone get an ab crack?

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  1. No, having an ab crack depends on genetics and body fat composition. Everyone’s body is different, including how deep and present their linea alba is. Ab cracks require a particular composition of low body fat, muscular abs, and a body structure that’s ultimately determined by genetics. Even if you work your abs out all the time, there’s no guarantee that you’ll achieve an ab crack as a result. [4]
    • If you have fat near your abs, you can do exercises to get rid of it, but there’s no guarantee that you’ll be able to get rid of it in the places necessary to outline your linea alba.
Section 4 of 8:

Is it okay to have an ab crack?

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  1. As long as you remain healthy, it’s completely okay to have an ab crack. Ab cracks are inherently genetic, so unless you’ve had to go to unhealthy lengths to achieve one, there’s no issue with having an ab crack. Ab cracks are typically a result of low body fat percentage, though, so make sure you’re fulfilling your daily nutrition needs and keeping track of your energy levels, mental health, and frequency of your menstrual cycle to make sure you’re staying healthy.
    • It’s common for the linea alba to stretch during pregnancy, so be careful trying to achieve the ab crack, as excessive pressure can damage or weaken the linea alba. [5]
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Section 5 of 8:

Ab Exercises to Try

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  1. 1
    Do crunches, weighted side bends, and other common exercises. Certified personal trainer Errol Ismail says some of the most common ab exercises include crunches, weighted side bends, and the Pallof press. “Beyond those moves, anything that forces you to engage your core to stabilize will work your abs. A great option is to try doing squats with a weight extended straight in front of you,” he adds. [6] The weight will work with gravity to pull you down, and your abdominal muscles will work to keep you upright.
    • Crunches : Lie on a flat surface with your knees bent and feet flat, then lift your abs, head, and shoulders off the floor.
    • Weighted Side Bends: Stand up straight with your feet shoulder-width apart. Hold a dumbbell in your hand, face your opposite palm to your hip, then bend towards the side holding the dumbbell.
      • Switch sides and repeat.
    • Pallof Presses : Grab a resistance band and pull it to the center of your body. Raise your arms in front of you, hold the position, then return the band to the center of your body.
  2. 2
    Try yoga poses that stretch your spine. According to yoga therapist Susana Jones, C-IAYT, “going into any yoga pose will be tremendously beneficial for every layer of abdominal tissue and abdominal muscle.” Improving the dynamics of how you’re breathing, then moving the spine in every direction, will have a direct effect on the abdominal core. [7]
    • By improving those dynamics and stretching your spine, your abs will remain structurally sound, healthy, and well-toned.
    • Use an ab-roller during these workouts to work your core, arms, shoulders, and hips, too!
  3. 3
    Do slow opposite arm and leg sweeps. Arm and leg sweeps help strengthen your core by working it from head (in this case, fingertips) to toe. To do opposite arm and leg sweeps, get on all fours, extend one arm in front of you, and extend the opposite leg behind you. Breathe in, then slowly stretch your extended arm and leg at the same time as far as they can go. As you breathe out, bring your extended arm and leg back to the starting position.
    • Alternatively, do planks for 60 seconds to focus on your core.
  4. 4
    Try high and low boat poses. To do boat poses, lay a yoga mat on a flat surface and sit on it with your knees bent and feet together, flat on the mat. Hold the back of your thighs, slightly lean back, inhale, then lift your chest and feet at the same time, balancing on your sitting bones. As you bring your toes and shoulders up, let go of your legs, and return to a lower position, then repeat. [9]
    • The boat pose helps stabilize your deep core muscles, lower abs, and lower back, strengthening your abs in the process.
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Section 6 of 8:

Benefits of Core Exercises

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  1. 1
    Defined abs This benefit tends to be especially enticing. If you want defined stomach muscles and toned abs , keeping up with your core exercises is essential, as they’ll strengthen the underlying muscles. [10]
  2. 2
    Improved balance The core is the center of your body, being composed of your pelvis, lower back, stomach, and hips. As you strengthen your core, you encourage it to move in unison with one another, which improves your balance and stability. Stability is important in daily activities, sports, and other physical activities, so keeping up with your core exercises is crucial. [11]
  3. 3
    Ease with physical activity Strengthening your core muscles makes it easier to do casual and more athletic physical activities, like bending down to tie your shoes, reaching for something on the top shelf, swinging a golf club, and running. So if you want to make your daily life a bit easier, incorporate core exercises into your workout routine. [12]
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Section 7 of 8:

Best Food to Eat for Abs

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  1. 1
    Protein Protein helps keep you full for longer, establishes blood sugar levels, prevents energy crashes, and provides muscles with the essential amino acids needed for growth. To increase your protein intake, incorporate chickpeas, lentils, walnuts, tuna, chicken, and other protein-rich foods into your diet: [13]
    • Turkey
    • Salmon
    • Pumpkin seeds
    • Tofu
    • Beef
    • Eggs
    • Greek yogurt
    • Cottage cheese
  2. 2
    Fiber Fiber helps keep your digestive system moving and ensures that you remain fuller for longer periods, sustaining your energy throughout the day. As a result, it can help you avoid bloating, especially if your sources of fiber are vegetables and foods that are rich in fiber, which include: [14]
    • Raspberries
    • Pear
    • Strawberries
    • Broccoli
    • Green peas
    • Brussel sprouts
    • Whole-wheat spaghetti
    • Quinoa
    • Barley
  3. 3
    Healthy Fats When you’re on the road to abs, a tablespoon of unsaturated fats, like nuts or seeds, can support the growth of new muscle tissue, especially if you’re in a calorie deficit. This will help your body become leaner, bringing out your abs in the process. Other healthy fats include: [15]
    • Avocado
    • Olive Oil
    • Eggs
    • Dark Chocolate
    • Salmon
    • Herring
    • Sardines
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Section 8 of 8:

Are there other ways to get an ab crack?

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  1. Liposuction may increase your chances if you have the underlying structure. Ultimately, ab cracks are still down to the definition of your linea alba, but liposuction can help remove stubborn fat in your stomach and fast-track your journey to that defined line. Liposuction is a suction surgery that removes fat from specific areas of the body, so if you have the underlying structure for an ab crack, you may be in luck! [16]
    • Liposuction isn’t a guarantee, though. If you’ve been working out all day and night, toned your abs and stomach, and you still don’t have an ab crack, your linea alba may not be deep.

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      References

      1. ↑ https://archive.attn.com/stories/9676/new-beauty-goal-worse-than-thigh-gap
      2. ↑ Monica Morris. ACE Certified Personal Trainer. Expert Interview
      3. ↑ Monica Morris. ACE Certified Personal Trainer. Expert Interview
      4. ↑ https://www.goodhousekeeping.com/beauty/news/a39466/ab-crack-trend/
      5. ↑ https://my.clevelandclinic.org/health/body/23483-linea-alba
      6. ↑ Errol Ismail. Certified Personal Trainer. Expert Interview
      7. ↑ Susana Jones, C-IAYT. Certified Yoga Therapist & Educator. Expert Interview
      8. ↑ Brendon Rearick. Personal Trainer & Strength Coach. Expert Interview
      9. ↑ https://yoga15.com/pose/boat/
      1. ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/core-exercises/art-20044751
      2. ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/core-exercises/art-20044751
      3. ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/core-exercises/art-20044751
      4. ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fat/art-20045550
      5. ↑ http://mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948
      6. ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fat/art-20045550
      7. ↑ https://www.mayoclinic.org/tests-procedures/liposuction/about/pac-20384586

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