The '11 abs' trend is making women crazy

While men often show off their "6-pack abs", women who pursue exercise to have a toned, healthy, and beautiful body are following the "11-pack abs" trend.

Abdominal muscles with 2 parallel muscle lines are considered the standard of health and beauty - Photo: PT

What are 11 abs?

The image of two parallel straight grooves clearly visible on both sides of the abdomen - often called "11 abs" - has today become one of the beauty standards that many young women aim for.

On social networks, especially TikTok, YouTube and Instagram, keywords like “11 line abs”, “11 line challenge” or “how to get 11 line abs” attract millions of searches.

However, besides the attractive appearance, many fitness and nutrition experts warn that pursuing this trend needs to be understood scientifically and practically, to avoid turning it into a physical pressure that is harmful to health.

The 11 line abs are actually two muscle lines running along the sides of the abdomen, forming an image resembling the number 11.

These two lines are not a separate muscle, but are the result of a combination of the rectus abdominis and obliques muscles.

According to Dr. Tracie Haines-Landram, a sports physiologist at the University of Nevada, USA: “The 11-line abdominal muscle does not represent any particular anatomical structure, but reflects an abdominal area with a low fat ratio and an evenly developed core muscle system.

Star Jennie creates 11 abs fever in Asia - Photo: TP

It is an indication that the owner has good body control, eats well and maintains regular physical activity."

Physiologically, to make the 11 abs visible, the practitioner needs to have two factors: one is that the layer of fat under the skin of the abdomen must be thin enough for the muscle bundles to be visible; two is that the abdominal muscle group - especially the rectus abdominis and oblique muscles - must be activated and developed through regular exercise.

In women, to achieve this, a body fat percentage of less than 18-20% is usually required, a relatively low level but still achievable with proper exercise and nutrition.

The “11 line abs” trend started to spread in recent years, when Western models like Bella Hadid and Jasmine Tookes showed off their special abs.

But it wasn't until K-pop stars like Jennie (BlackPink), Karina (aespa) or Rosé (BlackPink) appeared on stage with toned waists and clear abdominal muscles that this trend really exploded in Asia.

How to exercise to get 11 abs?

On TikTok, videos instructing how to do the “11 line abs challenge” in 7-14 days have attracted tens of millions of views, with attractive promises such as “quick waist reduction” and “get a flat stomach in just 10 minutes a day”.

The popular training method to achieve 11 abs is usually core exercises combined with overall body fat loss.

According to trainer Jay Cardiello — who has worked with Jennifer Lopez and 50 Cent — there's no single exercise that will produce 11 lines.

“What you need is a combination of anti-rotation exercises, plank variations, leg raises, and full-body cardio. Diet accounts for 70% of the results,” he says.

Some commonly used exercises are planks (keeping the abdominal muscles stationary), mountain climbers, leg raises, and side crunches.

These exercises not only help activate the rectus abdominis muscle group, but also affect the oblique muscles - the key factor in creating a sharp abdominal contour.

However, if you only exercise your abdominal area without combining it with fat loss, the muscle lines will not be clearly visible. Therefore, a diet rich in protein, low in refined starch, lots of green vegetables and enough sleep is a must to achieve this goal.

Although it brings a desirable body shape, pursuing the "beauty standard" of 11 abs also needs to be within reasonable limits.

Need a suitable diet and exercise regimen to have this abdominal muscle area - Photo: PA

Many nutritionists warn that excessive weight loss to quickly reduce belly fat can cause hormonal disorders, amenorrhea, osteoporosis and psychological effects.

Especially for young people or those who have never practiced sports properly, imitating difficult exercises online without understanding the technique can cause lower back injuries or damage to abdominal muscles.

Instead of considering 11 abs as a fixed goal, experts advise exercisers to focus on building a strong core, improving overall health, and developing sustainable fitness.

“Not everyone can have straight abs like a model, but everyone can work on building a strong core, which can help prevent back pain, improve posture, and maintain good health,” says trainer David Kirsch, who has trained Hollywood stars.

HUY DANG

Source: https://tuoitre.vn/trao-luu-co-bung-11-khien-cac-chi-em-phat-sot-202507232246305.htm