You know that six-pack you’ve always wanted? Well, it’s time to start working on it! In this article, we’ll outline the best diet and exercises for developing that coveted v-line.
So whether you’re just starting out or you’re looking to step up your game, read on for the best tips and tricks.
Yes, upgrading your abs will take some effort, but we promise it’s worth it! So let’s get started.
For some interesting questions finally answered about abs, see our article, Answers To the Internet’s Top 23 Six Pack Questions!
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What are V-lines?
V lines are the visible lines that run down the center of the abdomen. They start at the pelvis and extend up to the lower ribs.
The V shape is created by the abdominal muscles, as well as the internal and external obliques contracting and pulling inwards. This creates a deep crease in the center of the stomach.
While some people are born with natural V lines, others have to work hard to achieve them.
The truth is, everyone has the potential to sculp that perfect V shape with the right diet and workout routine.
So whether you’re starting from scratch or you’re already pretty fit, there’s always room for improvement!
Why should I upgrade my abs?
Aside from looking great, having well-defined abs comes with a whole host of benefits.
Sit around all day at the office playing solitaire and mine sweeper while the boss isn’t looking? Strong lower abs help to support the spine and protect against lower back pain.
They also aid in good posture and can improve your balance and stability.
As an added bonus- having strong rectus abdominis can make everyday activities like carrying groceries or climbing stairs a breeze!
How do you get the V-line muscle?
I know no one wants to hear this, but you folks listen to me because you know I tell it straight.
If you want that coveted shape, your diet is key.
You need to be eating clean and healthy in order to see results.
It’s not all about diet though.
You need to be consistently doing the right exercises to improve your core muscles.
How long does it take to get cut abs?
Consistency and patience are always the keys to achieving any fitness goal. The length of time required to reach your goals will vary widely depending on these factors:
Work ethic. Time in equals results gained. Of course, over-training is a real issue as well, so don’t overdo it.
How’s your diet? Remember, abs are made in the kitchen, not in the gym!
What equipment do you have access to? As we’ll discuss later, equipment such as a medicine ball, jump rope, ab roller or pull up bar can help speed up the process.
Are V-lines hard to get?
Is it hard to get v-lines, you ask?
Well, that depends.
If you’re starting out from a lifetime of poor eating habits and little to no exercise, then yes, it’s going to be hard at first.
If you already have your diet dialed in and a solid background of resistance exercise training, you’ll find it a lot easier to get those ab and oblique muscles showing.
Either way though, it just takes a little hard work and self control. Everyone has a set of sexy, shredded abs just waiting to be unleashed on the poor unsuspecting world.
Let’s find out the best way to unlock yours!
How do females get V-lines?
Yup, girls can get v cut abs too. In fact, the process is exactly the same! Whether you’re a guy or a girl, the basic steps to getting that v line definition are:
1. Stick to a healthy diet geared towards fat loss.
2. Do the right exercises- keep that core engaged.
3. Be patient and consistent.
Of course, as with anything else in life, some people will find it easier than others.
Genetics, metabolism, and body type all play a role in how quickly you’ll see results.
But don’t get discouraged!
Everyone can achieve the v line with a little time and effort.
What ab exercises target the V-line?
How do you improve your v-line?
While it’s a myth that you can target abdominal fat, having low body fat is essential to making those lower abdominals pop.
Aside from having a low body fat percentage, there are a few key exercises that help as well and are particularly effective at targeting the V line.
You’ll need to incorporate core strengthening exercises that crush your lower abs and obliques.
12 Exercises that help you get V-Line abs
1. Hanging leg raises
This is an excellent choice for targeting those lower abs.
Start by hanging from a chin-up bar with your palms facing towards you in an overhand grip and your arms straight. From here, raise your legs straight up in front of you until they’re parallel with the floor.
Slowly lower them back down to the starting position and repeat.
You can buy a pull up bar and easily install it in any doorway to be able to perform hanging leg raises at home.
2. Reverse crunches
To perform a reverse crunch, start by lying on your back on the floor with your knees bent and feet flat on the ground. Place your hands on the floor beside you for support.
From here, raise your hips off the ground and towards your chest, then squeeze your abs and pause at the top of the contraction.
The reverse crunch is a great way to get that core engaged and works the internal obliques, as well as the transverse abdominis.
Here’s a great yoga mat on Amazon for doing any floor ab exercises!
3. Plank position
The plank position is a great overall exercise for strengthening the core.
Start by lying on your stomach on the floor. Place your elbows directly beneath your shoulders and raise your body up so that you’re resting on your forearms and toes.
From here, tighten your abs and hold the position for 30-60 seconds.
4. Side plank
The side plank position is a great exercise for targeting the obliques.
Start by lying on your side on the floor with your legs straight and one forearm resting on the ground beneath you. Starting with either the left side or right side will do.
From here, raise your hips off the ground so that your body is resting on your forearm and the side of your feet.
Hold this position for 30-60 seconds and then repeat on the other side.
5. Cable crunch
The cable crunch is another great exercise for targeting the V-line.
Start by attaching a rope handle to a low pulley on a cable machine. Kneel down in front of the machine and grasp the rope with both hands.
From here, curl your torso down towards your knees, keeping your lower back, obliques and abdominals tight.
Pause at the bottom of the contraction and then slowly return to the starting position.
Wrap a resistance band around a door handle to perform cable crunches at home!
6. Dead bugs
Dead bugs are similar to the hollow body pose, and both are great exercises to help you obtain v cut abs.
Lie flat down on the floor with your arms extended straight up towards the ceiling and your legs in the air, (like a dead bug!)- hence the name.
Bend at the knees so that your thighs are perpendicular to the floor.
From here, lower one leg towards the floor, keeping your lower back pressed into the floor and your opposite arm raised above your head.
Pause at the bottom of the contraction and then repeat with the other arm and leg.
7. Floor wiper
Start by lying on your back on the floor with your legs in the air. I like to have my legs at about a 45 degree angle.
Change the angle to ratchet up the difficulty.
From this position, keep your legs straight then raise them up in line with your waist.
Next, lower your legs to the right, back to center, then down to the left. That’s one set. Rinse and repeat!
8. Hanging knee raise
Start by hanging from a chin-up bar with your palms facing towards you.
From here, raise your knees up towards your chest. At the top, pause and contract, then slowly lower your legs back down to the starting position.
This is very similar to the hanging leg raise but with legs bent. The knee raise is a great exercise to start out with if hanging leg raises are a bit too tough for you.
9. Ab wheel roll outs
Start by kneeling on the floor and placing your hands on an ab wheel. You can also do a modified version of ab roll outs with a medicine ball.
From here, roll the wheel forward until your body is in a straight line from head to knees. Pause at the top of the contraction and then slowly roll the wheel back to the starting position.
10. V ups
Start by lying on your back on the floor with your legs straight and your arms extended above your head.
From here, raise your upper body and legs off the ground and towards each other, then pause at the top of the contraction and slowly lower them back down to the starting position.
Use this tri-fold mat to do your floor work on.
11. Mountain climbers
This exercise is simple to do and is an effective exercise to target your abs.
There are many hilariously named variations as well.
Ever heard of “spider” mountain climbers? “Downward dog” climbers? “Drunken” mountain climbers?
How about Rainbow Pygmy mountain climbers? Heard of that last one? You shouldn’t have. I made it up.
Here’s how to perform the standard mountain climber:
1. Start in a pushup position with your hands placed shoulder width apart.
2. Bring your right knee up to your left elbow, then quickly switch and bring your left knee up to your right elbow.
3. Continue alternating legs in this way, keeping your abs engaged the entire time.
4. Do as many reps as you can in 30 seconds.
12. Leg raise: Heels to the Heavens
1. Start by lying on your back on the floor with your legs straight and your arms at your sides.
2. Raise your legs up towards the ceiling, then pause at the top of the contraction and slowly lower them back down to the starting position.
3. Do as many reps as you can in 30 seconds.
Bonus exercises!
The stomach vacuum! See our article on the stomach vacuum here!
The Stomach Vacuum Exercise: Is it Safe, and How To Do it Right.
Crunch kicks! I love crunch variations, and crunch kicks are fast becoming one of my favorites.
Check out this article for a detailed explanation on how and why you need to add this ab exercise to your workouts.
Crunch Kicks: The Best Lower Ab Workout No One is Doing!
Sex lines? What!?
Why, oh why, do we sometimes call that perfect v cut, sex lines? Short answer, we’re all a bit crude at heart and sex sells. Imagine if I had titled this article “Sex Lines: The REAL SECRET to Every Women’s Heart!”
I probably would have got a lot more clicks, right? Well, we don’t play that way here at LFM. No clickbait allowed!
Genetics and V-line abs
Do genetics play a role in developing those perfectly sculpted v lines?
Wait for it… The answer is, unfortunately, a resounding yes.
If you come from a family of naturally skinny people, you’ll probably find it relatively easy to get ripped abs.
On the other hand, if you have to battle against a predisposition for obesity, you’ll find it that much harder.
That being said, don’t let genetics discourage you!
We all have abs, it’s just a matter of how much work we’re willing to put in to get them to show.
Body fat percentage matters!
No amount of exercise is going to make up for a poor diet.
You’re going to need to cut those body fat levels if you want any chance of seeing those rock-hard abs.
Weight loss isn’t always easy, and people are understandably confused with all the extreme diet advice available now-a-days.
We’ll get more into diet right away.
V-line abs diet plan
You don’t need to starve yourself or subsist on rabbit food to lose weight. In fact, you can eat all your favorite foods and still see results, as long as you’re smart about it.
The best way to lose weight is to create a calorie deficit. This means that you’re burning more calories than you’re taking in.
There are a few different ways to do this:
1. Eat fewer calories
This one is pretty self-explanatory. Just make sure that the foods you are eating are nutritious and filling so that you’re not starving yourself.
Fatty foods are great for giving you that full satiated feeling, while carbs just keep you craving more food. Think foods high in healthy fats like avocados, eggs, chicken and nuts.
Remember! Eating fatty foods DOES NOT make a person fat!
One more time for those in the back. Eating dietary fat does not equate to gaining body fat.
2. Cut out processed foods and sugar
These types of foods are loaded with empty calories that will sabotage your weight loss efforts.
Also, carbs just increase your food cravings and keep you feeling hungry.
Cut the carbs!
3. Make sure you’re getting enough protein
Lean protein is essential for building muscle, which will help you lose weight in the long run.
Substitute a protein shake after your workout if you’re not getting enough protein from your diet.
4. Exercise more
Not diet related but related to losing weight and burning calories.
Hit the gym! Not only will this help you burn calories, but it’ll also help build muscle, which in turn will help you burn even more calories.
If you want to see results quickly, it’s important to be diligent with your diet.
However, don’t get discouraged if you don’t see results immediately.
It takes time and effort to lose weight and build muscle, so be patient and consistent!
A clean eating meal planner may help you keep track of your diet.
Can’t afford the gym? Try the NO equipment method!
When it comes to working out our abs, there’s one thing to be thankful for. Out of all the muscle groups, the abdominal muscles are the easiest to train without the need for expensive equipment or gym memberships.
Most of the exercises on this list are able to be done with little or no equipment.
If you’re thinking of spending a little bit of money on some ab equipment I’d suggest starting with things like an ab roller, medicine ball or door-frame mounted pull up bar.
Parting advice on how to get shredded abs
So there you have it – the three essential pieces of advice for getting shredded abs.
Diet, exercise and patience are key, as is having a strong work ethic. If you can stick to these basics, you’ll be well on your way to achieving the body you desire.
Remember to take things slow at first; Rome wasn’t built in a day!
And finally, don’t forget to enjoy your journey along the way. This is an exciting process and should be fun, not something that feels like a punishment.
So what are you waiting for? Get started today!
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