You’ve probably heard the phrase, “Abs are made in the kitchen.” It’s one of the most popular fitness mantras out there—but is it actually true? As a registered dietitian nutritionist, I’m here to break it down with science-based facts and a realistic perspective.

 

The Origin of the Saying

The idea behind “Abs are made in the kitchen” stems from the fact that body composition is largely influenced by nutrition. The logic goes: no matter how many crunches you do, if there’s a layer of fat covering your abdominal muscles, they won’t be visible. Since diet plays a key role in fat loss, this saying took off as a simplified way to emphasize the importance of nutrition.

But does that mean abs are *only* made in the kitchen? Not exactly.

 

The Role of Body Fat Percentage

Visible abs are largely a function of body fat percentage. The most significant underlying factor regarding six-pack visibility is how much body fat you store around your stomach. Research shows that for most people, abdominal definition becomes noticeable at:

• Women: ~ 16 – 20% body fat
• Men: ~10 – 12% body fat

While these numbers aren’t hard rules and are not universal body fat percentages, they illustrate that a combination of fat loss and muscle development is required to achieve definition. This is where diet and exercise work together.

It’s important to note that NOT having a visible six-pack does not mean that your core is weak or that you carry excessive weight. Truthfully, a visible six-pack has much more to do with aesthetics than health and fitness status. For most people, a visible six-pack requires a much lower body fat percentage than what’s needed for optimal health.

And, if you are curious, generally speaking, a healthy fat percentage is:

• Men: 18 – 24%
• Women: 25 – 31%

 

Please note that these numbers are general and do not consider age or fitness status, so don’t get too caught up on the numbers if you are slightly above or below these!

 

Why Diet Plays the Biggest Role

While both nutrition and exercise are important, diet plays a *larger* role in revealing abs—around 70-80% of the equation. Here’s why:

• Fat Loss is Primarily Driven by Diet: You can’t out-train a poor diet. Achieving a calorie deficit is essential for reducing body fat, and that’s largely controlled by what you eat.
• Macronutrient Balance Matters: Prioritizing protein, fiber, and healthy fats helps maintain muscle while shedding fat.
• Food Choices Impact Satiety and Energy Levels: Eating whole, nutrient-dense foods helps regulate appetite and provides sustained energy for workouts.

 

Why Exercise Still Matters

While diet is the key driver of fat loss, strength training and core exercises are essential for developing strong, defined abdominal muscles. Here’s why:

• Muscle Growth: Resistance training helps hypertrophy (muscle growth), which gives your abs more definition once body fat is reduced.
• Metabolic Benefits: Strength training increases muscle mass, which in turn can increase resting metabolism, making fat loss more sustainable.
• Core Strength & Function: Your core does much more than look good—it stabilizes your body, protects your spine, and enhances overall workouts and daily life performance.

The Truth: Abs Are Made in the Kitchen *AND* the Gym

The “Abs are made in the kitchen” saying oversimplifies what’s actually a more nuanced process. Diet plays the largest role in fat loss, but exercise is just as important for building and defining the muscles beneath. And let’s not forget genetics—some people naturally store more fat in the abdominal area, making visible abs harder to achieve regardless of diet and exercise efforts.

 

The Bottom Line

Instead of fixating on whether your abs are “made in the kitchen,” focus on a balanced approach:

• Prioritize whole, nutrient-dense foods
• Strength train regularly, including core work
• Maintain a sustainable calorie balance for your goals
• Understand that genetics play a role in body fat distribution

At the end of the day, visible abs are just one aspect of overall health and fitness. A strong, functional core benefits everyone—whether or not you can see a six-pack!

 

Ready to Put This Into Action?

If you’re serious about building core strength while optimizing your nutrition, join us in the 9-week HARDCORE Challenge starting March 31 in the BodyFit Athletic Club (BAC)! This challenge will push you to new levels with progressive workouts designed to strengthen your entire body—including your core.

 

Want to get a taste of what’s coming? Sign up for the FREE 5-day mini-course, a perfect warm-up for HARDCORE. It includes five different 10-minute core-focused workouts requiring no equipment, designed to help you activate and engage your abs effectively before diving into the full challenge.

 

I hope you enjoyed this blog! I’d love to know your take on the saying, “Abs are made in the kitchen.” Have you found nutrition OR exercise (or nutrition AND exercise) to be more important for your core strength? Let’s chat in the comments!