Abs exercise

Why Do My Abs Look Uneven? (And What to Do About It)

If you’re like me, you’ve probably spent countless hours in the gym doing crunches, leg raises, planks, and other ab exercises. You’ve also probably followed a strict diet, cutting out sugar, alcohol, and processed foods. You’ve done everything right to get that coveted six-pack.

But when you look in the mirror, you notice something odd. Your abs look uneven. One side is more defined than the other, or the upper abs are more visible than the lower ones. You wonder what’s wrong with you. Why do your abs look crooked and do you need to do anything to change them?

Don’t worry, you’re not alone. Uneven abs are a common issue that many people face, and there are several possible causes for them. In this article, I’ll explain why your abs may look uneven and what you can do to fix them.

Uneven Abs Causes

There are a few different explanations as to why your abs may be uneven. Here are some of them:


Genetics are the most likely cause of uneven abs, which are also referred to as staggered abs. With staggered abs, both sides of the rectus abdominis muscle are the same size, but the three segments on each side that make up the six-pack don’t line up, creating an uneven effect. This is just how your muscle fibers are arranged, and there’s not much you can do about it.

Body fat distribution

Another possible cause of uneven abs is uneven body fat distribution. Research shows that genetics play a role in how and where your body stores fat. Some people may have more fat deposits around their lower abs than their upper ones, or on one side of their waist than the other. This can make your abs look asymmetrical or less defined.

Muscle imbalance

Imbalances in muscle development can contribute to abs particularly if you engage in sports or exercises that heavily rely on one side of your body. For instance playing tennis or golf might result in the growth of muscle on one side of your core compared to the other. Consequently this can create an effect where your abs appear thicker or more pronounced, on that particular side.


Your muscle appearance can also be influenced by your posture. When you slouch or hunch over it can create tension in your muscles and spine. This tension can cause one side of your spine to be higher than the other, affecting the alignment of your muscles. As a result this misalignment may give the impression that your abs are uneven or imbalanced.

Uneven Abs Treatment

Having uneven abs is usually more of a cosmetic concern than a medical one. It doesn’t require treatment unless it’s caused by an underlying medical condition, such as scoliosis (an abnormal curvature of the spine). However, if you’re unhappy with how your abs look and want to make them more even, here are some things you can try:

Lose body fat

If you want your abs to look even, reducing body fat can make a difference. When there's fat covering your muscles they tend to appear defined. To achieve this it's important to create a calorie deficit by consuming calories and increasing activity. Aim for a weight loss of 1 to 2 pounds per week by reducing your calorie intake by 500 to 1000 calories. Additionally, adding cardio exercises such as running or biking for 20 to 30 minutes can help burn extra calories and fat.

Work out your abs evenly

To ensure a development of your abdominal muscles and avoid any unevenness it is beneficial to work out both sides evenly. Incorporate exercises that target both sides of your core, including planks, crunches, reverse crunches, bicycle crunches and Russian twists. Additionally you can focus on each side individually by performing side planks, windmill planks, one arm chest presses or single arm rows. Remember to alternate sides and give attention to each side for optimal results.

Improve your posture

To enhance the alignment of your spine and abdominal muscles it's beneficial to work on improving your posture. This can be achieved by maintaining a back while sitting or standing, bringing your shoulders back and down, keeping your chest out and holding your chin up. Additionally, incorporating exercises that target the muscles in your back and core—like extensions, supermans, bird dogs or deadlifts—can help strengthen them. Another helpful practice is massaging your shoulders and neck to alleviate any tension in the muscles that could contribute to posture.


Torso with Six Pack Abs

Uneven abdominal muscles are quite common and completely normal. They can be attributed to factors as well as variations in body fat distribution, muscle balance and posture. It's important to note that having abs does not indicate any health or fitness issues whatsoever; it simply reflects the unique shape of your muscles.

If you desire a symmetrical appearance in your abs there are a few things you can try. First you could consider reducing overall body fat through exercise and healthy eating. Additionally focusing on working out your abdominal muscles and practicing good posture may help. However it's essential to understand that these methods might not work for everyone or be necessary for everyone. Ultimately what truly matters is accepting your abs as they are and recognizing their functionality.

James Freeman


Liam Marshall, the friendly fitness coach, has spent 14 years sharing his love for sports and fitness. With degrees in sports science, he crafts workouts that fit like your favorite jeans. Beyond the gym, he organizes sports clinics and tech-savvy fitness apps that motivate people worldwide. He's all about making fitness doable for everyone, and it's not just about bodies – it's boosting confidence. In 2019, he scored the "Virginia Fitness Coach of the Year" award. Outside the fitness world, he loves family time and hikes in Shenandoah National Park. Liam's journey from a small-town fitness fan to a big-time coach is all about passion, inspiring people to see fitness as a body-and-mind thing. Catch him on Instagram to stay in the loop!