Achieving visible six-pack abs is primarily a result of having low body fat in conjunction with developed abdominal muscles. Whether or not your abs are visible at 20% body fat depends on several factors including genetics, where your body tends to store fat, and the development of your abdominal muscles.
For most men, a body fat percentage of around 6% to 13% is generally where the abs become distinctly visible. At 20%, it’s common for the abs to be obscured by a layer of fat, making them less defined. However, there are exceptions. Some men might start showing hints of abdominal definition slightly above these percentages, particularly if they have well-developed core muscles. It’s also worth noting that fat distribution varies from person to person. Some might carry more fat around their midsection while others might store it elsewhere, even at similar body fat percentages.
For women, the situation is a bit different due to physiological differences. Women naturally carry a higher percentage of body fat than men. Therefore, for many women, abs become visible in the range of 16% to 24%. At 20% body fat, some women might display a toned midsection with hints of ab definition, especially if they’ve been engaging in consistent core strengthening exercises. Again, just like with men, the visibility depends on individual factors like genetics and fat distribution.
While it’s possible for some individuals to show hints of abdominal definition at 20% body fat, most people will need to reduce their body fat percentage further to achieve a clearly visible six-pack. In addition to monitoring body fat, engaging in exercises that target and strengthen the abdominal muscles will help in making those abs pop as the body fat decreases.