How to get the v cut – How To Get A V Cut In Your Lower Abdominal Muscles

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How To Get A V Cut In Your Lower Abdominal Muscles

Are you one of those who look at other people’s V cut abs with seething envy.  You don’t need to be. With some hard-core abs workout and zealous dieting you can also get the V cut of your dreams.

Exercises

You can strengthen your abs and add definition to your V cut by implementing the following varied routine for lower abs.  These exercises are also helpful for reducing the pain in the lower back. Take a look at our example.

#1. Lying Leg Raises (4 sets x 15 reps)

This exercise should be performed with smooth and slow movements. you can spice it up by holding weight between the feet.

 

#2. Hanging Leg Raises (4 sets x 15 reps)

Just as it was the case with the previous exercise, the movements should be executed slowly. Make sure that your legs are straight. If you find this exercise too easy, you can add some difficulty by holding weights between your feet.

#3. Reverse Crunches (4 sets x 15 reps)

Take a dumbbell between your feet while performing this exercise for some added difficulty.

 

#4 Ab V Hold (4 sets x 1 minute hold)

Since this exercise is very demanding it should be done at the end of the routine. Lift yourself from supine position forming a V with your body. Hold for at least 30 seconds to 2 minutes.

Developing Balanced Core

If you want to develop your V cut abs it’s very important to concentrate on your core in addition to the lower abs strength. That is why you should make sure that your workout routine includes exercises that target your core muscles. We offer you a selection of exercises that you can include in your routine.

  • Target the obliques and central abdominal muscles with side crunches.
  • Strengthen your lower back by doing hip bridges.
  • Target your thighs, gluts, back and hips by doing lunges.
  • Do yoga poses for improving your overall core strength, flexibility and balance.

Reducing the Body Fat

1. Healthy Diet

If you want the V cut abs to really show they should not be covered in fat. That is why you should always back up your exercises with some healthy diet. There are plenty diets available online. Just pick the one that suits you the best. You don’t even have to follow some strict diet, just have in mind the following principles, and the fat will eventually disappear.

  • Avoid foods that are rich in sugars or fats.
  • Make sure that you consume lean protein.
  • Include more fresh fruits and vegetables that provide you with the required nutrients.
  • Reduce the consumption of carbohydrates, but make sure that they are still part of your diet.

Another important factor is never to starve yourself. Food provides your body with the needed energy, and by depriving yourself of food you can easily feel tired and irritated. Consequently, you’ll lack the energy for doing the exercises.

2. Include Cardio Exercises

One of the greatest things about cardio exercises is that you don’t need any special equipment or financial investment. They are also highly effective when trying to lose weight. Every day millions of people enjoy some sort of a cardio exercise – jogging, cycling, swimming or hiking.

Running is probably one of the most effective cardio exercises. The best results in boosting your metabolism can be achieved by alternating between short spring bursts and rhythmic jogging.

3. Consume Lots of Water.

Make sure that you drink at least 2 litres of water every day. This ensure that you stay hydrated, and help in flushing the toxins from your body.

4. Take on Resistance Training

Resistance training exercises (weightlifting or body weight workouts) can be helpful for improving your form, and ensure a reduction of muscle loss when you’re trying to lose weight. Just have in mind that you should not start with high-weight exercises immediately. Make sure that you start slowly and prepare your body for the real challenge.

5. Increase your daily activities

In addition to dieting and working out, you should also consider becoming more active during the day. For example, you can always bike to work instead of driving a car. When you work in an office, make sure that you don’t spend the whole day sitting in a chair. Get up every once in a while to at least stretch. Substitute your nights in front of the TV with some more active form of leisure time.

6. Be Patient and Determined

Those V cut abs cannot be built overnight. It take patience and determination to achieve this. As you progress, you should take on some more challenging exercises to fully shape your abs.

www.fitnessandpower.com

See How To Get The V-Shaped Cut In Your Lower Abs!

Are you one of those who look at other people’s V cut abs with seething envy.  You don’t need to be. With some hard-core abs workout and zealous dieting you can also get the V cut of your dreams.

Exercises

You can strengthen your abs and add definition to your V cut by implementing the following varied routine for lower abs.  These exercises are also helpful for reducing the pain in the lower back. Take a look at our example.

#1. Lying Leg Raises (4 sets x 15 reps)

This exercise should be performed with smooth and slow movements. you can spice it up by holding weight between the feet.

#2. Hanging Leg Raises (4 sets x 15 reps)

Just as it was the case with the previous exercise, the movements should be executed slowly. Make sure that your legs are straight. If you find this exercise too easy, you can add some difficulty by holding weights between your feet.

#3. Reverse Crunches (4 sets x 15 reps)

Take a dumbbell between your feet while performing this exercise for some added difficulty.

#4 Ab V Hold (4 sets x 1 minute hold)

Since this exercise is very demanding it should be done at the end of the routine. Lift yourself from supine position forming a V with your body. Hold for at least 30 seconds to 2 minutes.

Developing Balanced Core

www.gymworkoutchart.com

See How To Get The V-Shaped Cut In Your Lower Abs!

If you want to develop your V cut abs it’s very important to concentrate on your core in addition to the lower abs strength. That is why you should make sure that your workout routine includes exercises that target your core muscles. We offer you a selection of exercises that you can include in your routine.

  • Target the obliques and central abdominal muscles with side crunches.
  • Strengthen your lower back by doing hip bridges.
  • Target your thighs, gluts, back and hips by doing lunges.
  • Do yoga poses for improving your overall core strength, flexibility and balance.

Reducing the Body Fat

1. Healthy Diet

If you want the V cut abs to really show they should not be covered in fat. That is why you should always back up your exercises with some healthy diet. There are plenty diets available online. Just pick the one that suits you the best. You don’t even have to follow some strict diet, just have in mind the following principles, and the fat will eventually disappear.

  • Avoid foods that are rich in sugars or fats.
  • Make sure that you consume lean protein.
  • Include more fresh fruits and vegetables that provide you with the required nutrients.
  • Reduce the consumption of carbohydrates, but make sure that they are still part of your diet.

Another important factor is never to starve yourself. Food provides your body with the needed energy, and by depriving yourself of food you can easily feel tired and irritated. Consequently, you’ll lack the energy for doing the exercises.

2. Include Cardio Exercises

One of the greatest things about cardio exercises is that you don’t need any special equipment or financial investment. They are also highly effective when trying to lose weight. Every day millions of people enjoy some sort of a cardio exercise – jogging, cycling, swimming or hiking.

Running is probably one of the most effective cardio exercises. The best results in boosting your metabolism can be achieved by alternating between short spring bursts and rhythmic jogging.

3. Consume Lots of Water.

Make sure that you drink at least 2 litres of water every day. This ensure that you stay hydrated, and help in flushing the toxins from your body.

4. Take on Resistance Training

Resistance training exercises (weightlifting or body weight workouts) can be helpful for improving your form, and ensure a reduction of muscle loss when you’re trying to lose weight. Just have in mind that you should not start with high-weight exercises immediately. Make sure that you start slowly and prepare your body for the real challenge.

5. Increase your daily activities

In addition to dieting and working out, you should also consider becoming more active during the day. For example, you can always bike to work instead of driving a car. When you work in an office, make sure that you don’t spend the whole day sitting in a chair. Get up every once in a while to at least stretch. Substitute your nights in front of the TV with some more active form of leisure time.

6. Be Patient and Determined

Those V cut abs cannot be built overnight. It take patience and determination to achieve this. As you progress, you should take on some more challenging exercises to fully shape your abs.

www.gymworkoutchart.com

How to Get V Cut Abs.

Dear Davey,

What is the best way to get that “V” formation in the navel area? How can I most effectively work that muscle? Thanks.

From,
Jake

Hey Jake!

Whether you’re a guy or girl, the so-called v cut is one of the more desired fitness aesthetics. Sometimes called a money maker (no joke), it’s the v-shaped cut in the lower abdominal/pubic region that starts from the obliques and funnels downward toward the groin.

First things first, the v cut is purely aesthetic. As sexy as it is, it isn’t a necessity for general health or physical performance.

Having said that, the formation is caused by a number of oblique and abdominal muscles made visible through a low percentage of body fat. And yes, genetics do play a factor; some people are able to achieve the look with little effort. For the rest of us, it’s hard work.

Obviously, the foundation for having a v cut is well developed abdominal and oblique muscles. There are any number of effective ab and oblique workouts that will build these muscles.

But much like showcasing six pack abs, the v cut is only visible with lower body fat percentages. I recommend meeting with a trainer or healthcare professional to get your body fat measured. Generally, you’ll need to target a number below 10% – which is no small feat.

Once you know your starting body fat percentage, create a plan for reducing it through intense exercise and diet. Diets rich in steamed veggies, lean meats, nuts, healthy salads, fruits, berries and some complex carbohydrates are helpful in reducing body fat. Fried foods, alcohol, pastries, sugary foods and simple carbohydrates (like those found in pasta), are to be minimized.

Though it takes time to lean out, there’s really no magic to achieving the v cut. It’s just a question of how badly you want it – and if you’re willing to put in the work.

Love,
Davey Wavey

www.daveywaveyfitness.com

How to Get V Shaped Abs

 

Whether you want to call them, v-cut abs, v shaped abs or sex lines, girls go crazy over them. It’s that lower ab region that is eye catching that a lot guys struggle to get.

If you want to know how to get v shaped lower abs, first you need to lower your body fat to at least 10% or less. For women, it’s a little higher.

Most of you reading this would be quite happy with having “Abs” to begin with, and that’s fine. I’m going to share how I got a six pack as well as how I lowered my body fat to get those v cut abs we all want.

Also Read: My workout and diet plan to get ripped

Lower your body fat percentage

The less body fat you have on your stomach the better chance that V-cut will show.

If you are anything over 15% body fat, then it’s going to take a lot of hard work and commitment to sculpt that lower part of your abdominal muscles.

Doing lots of crunches and sit-ups won’t do you any justice. That’s why you need to get your body fat percentage down to at least 10% for your abs to look clearly visible.

That’s why cardio is a must. Regular cardio will take much longer to reduce body fat, that’s why I recommend HIIT of some kind (e.g. out-door springs, HIIT on a treadmill, hill sprints).

These are the most effective fat burning workout’s that make it easier to lower your body fat and to get that chiseled eye-catching v line abs.

Right now, my body fat percentage is around 10 percent and in just a few more weeks before competing on stage, I want to get my body fat down to at least 7%.

There are 3 important steps to getting V shaped abs

  • Eat clean healthy foods
  • Do HIIT Cardio
  • Train Lower Abs and Obliques

Eat clean, healthy food

We all know that eating clean healthy food is an essential part of achieving your ideal body weight. I’ve gone from weighing 86 kg in march to currently weighing in 79 kg (in July). If you want to transform your body from flat to fab, then you got to put the work in and stay committed, only then will you reach your goal. It’s all worth it in the end.

Avoid eating the following foods:

  • Cakes, biscuits, chips, nachos, ice-cream, chocolate, cream, sugar and butter.
  • Sausages, hamburgers, hotdogs, pizza
  • White bread, white pasta, white rice
  • Alcoholic beverages such as beer, wine, vodka
  • Sports drinks and sodas (coke, orange, lemonade).

Here’s why you should STOP eating whole wheat bread, vegetable oils, cereals or energy bars

Recommended foods to eat instead:

  • Turkey, chicken, breast, chicken fillet, tuna, beef and egg whites.
  • Fruits, vegetables, beans and peas.
  • Brown rice, brown pasta, oats
  • Water, green-tea, sugar-free tea and coffee

Do HIIT Cardio

There are a few ways you can achieve this:

Once of the most effective cardio exercises are High Intensity Interval Training. Any kind of high intensity interval training will speed up the fat burning process much faster than any steady state cardio (walking, jogging, running, cycling).

Outdoor Sprints V HIIT on a treadmill

If the weather is good and it’s not windy out, I like to do sprints outside in the local football field. I actually prefer to do sprints than intervals on a treadmill. But both exercises are very effective for fat loss.

I’ve written quite a few posts on HIIT cardio that you can read about below:

15 minute sprint intervals for fat loss and muscle gain

Interval training on a treadmill for beginners

There are lots of ways to do HIIT training (bodyweight or using equipment)
  • Burpees
  • Mountain Climbers
  • Jump Rope
  • High Knees
  • Jump Squats
  • Kettle-bell Workout

Whatever cardio you choose to do, always try to increase the intensity for best results.

Train Lower Abs and Obliques

Okay, you finally got your body fat down and your abs is now showing. Now it’s time to tone and sculpt your lower midsection, to give you those sexy v-line abs that make guys envious and women drool.

I personally like to train abs using free weights as well as doing body weight. It’s always good to mix it up so it doesn’t get boring after a while.

Abs can be trained anywhere

The great thing about abs is that you can train them anywhere. I usually train abs twice a week, usually Mondays and Fridays at the gym. And if for whatever reason I can’t make it to the gym, I do them at home. No excuses!

Using weights when doing ab exercises are much more effective, especially if you’re looking to get visually defined v-cut abs.

Complete 3 sets of each and rest 30-60 seconds

  1. Hanging Leg-raises 8-10 reps (3 Sets)
  2. Cable Crunches – 20-30 reps (3 Sets)
  3. Weighed Crunches 8-10 reps (3 Sets)
  4. Russian Twists 10-20 reps (3 Sets)
  5. Weight Plate Side Crunches 10-12 reps (3 Sets)
  6. Weighted Planks  (hold for 60 seconds) (3 Sets)

Here’s an info-graphic that you can print off or save to your phone the next time your at the gym.

If you found this article helpful, please share it with your friends and leave a comment blow. Thanks!

[magicactionbox]

 

 

www.justinkavanaghfitness.com

How To Get V Cut Lower Abs​


Exercises & tips for building a visible V shaped line on your lower abs.

Cut is one of the symbols of attractive fit physique. But is this V shaped line on the lower abs a matter of genetics?

Some people have ab genetics that make their lower abs pop faster, but don’t worry — you can make your lower abs more defined, too.

Keep in mind:

  • reducing body fat has more effect on the V Cut than any exercise
  • if you have really big ab muscles they will start to show sooner, but you still need to focus on getting shredded with the right nutrition

Here are the exercises and tips that help you achieve a V cut without going to the gym.

Exercises

Your have to include exercises for the external oblique muscles (on the side of your abs) and for the lower part of the rectus abdominis muscle (the muscle that forms the visible «sixpack»):


Detailed instructions + exercise videos are available in the free Madbarz App for iOs and Android.


Lying Leg Raises

Tips:

  • For extra resistance hold an object between your feet (such as a plastic bottle of water).
  • Lower your legs down as slowly as you can to feel your abs work harder.

Hanging Knee, Side & (Straight) Leg Raises

Tip:

  • For better abs contraction in hanging exercises try the following — place something between your knees and grasp it firmly. By activating your adductor muscles you can contract your abs stronger.

V Hold

Tip:

Leave this exercise based on seconds instead of reps for the end of your workout round. It’s great for putting in extra work after your abs are already tired. Hold the position for as long as you can ranging from 30 sec — 2 min.

Training & Nutrition

How many reps and sets should you be doing?

Remember that building visible abs is not just about abs exercises. It’s about challenging full body workouts, good nutrition AND extra ab work (see a list of more abs exercises with tips). When doing the above suggested exercises or other similar version, aim for the following:

  • 3-5 sets
  • 6-13 reps
  • 60-90 sec rest between rounds, 30-60 seconds rest between exercises

How to eat to get V Cut abs?

There is more than one way to get shredded.

Either you can choose the detailed meal planning approach:

Count calories, weigh every ingredient or plan your macros for every meal. It’s efficient and might get you to your goal faster, but it involves lots of numbers and planning. If you want results this way you have to be ready to focus 100% and take nutrition as your hobby for a while until you learn how to do it all right.

OR

Choose the more relaxed shredding lifestyle based on habits:

Choose how much and what you based on simple rules and intuitive portion sizes. Don’t count every calorie or gram you eat, build your meals from food groups according to how much you train. Nutrition Guide helps you get all the benefits of planned nutrition without too much planning! Get simple guidelines and easy recipes to start right away. The in-app version of the Nutrition Guide is available in the Madbarz Premium, along with home workout plans!

www.madbarz.com

The Ultimate V Lines Abs Workout

WHAT ARE THE BEST V Line Workout Exercises?

These are the best exercises I know on how to get the v line muscle to develop:


1.) Side to Side Knee Ups:

This is probably my favorite exercise in my v cut abs workout. I was first introduced to this exercise by Rusty Moore of Fitness Black Book. This exercise involves hanging from a pull up bar with your arms locked out. From here you’re going to raise your knees up to the side alternating side to side. This exercise works best for high repetitions. Ideally you want to build up to 60 reps total (30 per side). When doing this exercise you want to keep constant contraction on your abs. Therefore you will only bring your knees down just below parallel instead of straightening your legs up completely.

2.) Leg Raise From Dip Bar + Leg Spread:

Another great exercise for the v abs muscle. For this exercise you are going to support your body with straight arms on a pair of parallel dip bars. From here you are going to lift your legs up until they are parallel to the floor. From here you are going to spread your legs wide forming a large v and then your going to bring them back together and return to the starting position. Repeat for 6-15 reps. If you have very strong abs you can perform 2 or more leg spreads per rep. Ex: lift legs up, open legs, close legs, open legs, close legs and lower.

3.) Renegade Rows

Renegade Rows are an awesome exercise. Renegade Rows are incredible for building super tight obliques that serve to frame the six pack and offer stability. However one thing that people don’t realize is that the v shape muscle is directly connected to the obliques. As a result by strengthening the obliques you also improve the v shape muscle.

THE V LINE Abs WORKOUT

1.) Leg Raises on Dip Bars + Leg Spread: 3 x 6-15 reps

2.) Renegade Rows: 3 x 6 reps per side

3.) Side to Side Knee Ups: 2 x max reps

4.) Plank: 2 sets x max time

Workout Notes:

  • Perform this workout 2-3x per week
  • Rest 60 seconds in between sets
  • You can perform this workout at the end of your usual workout routine

Additional Notes on the V Cut Abs Workout

As you can see, developing the V line muscle doesn’t require tons of confusing, complicated exercises. All you need is a few simple, key exercises to help develop v cut abs and build amazing definition in your abs.

Funny enough, I was at the gym the other day and I bumped into a buddy of mine. After a few minutes of joking he asked me a question that I seem to get more and more frequently.

Chris: “Hey man, do you know how to  get a v line? You know, the sex lines, crotch muscle, v cut, super v, adonis belt, apollo’s belt, iliac furrow…”

I laughed for a second because many of the names he spat out I never even heard of before. Lucky for him, I knew exactly how to build the coveted v line body.

I took him through my v line abs workout routine above and he could totally feel the v line muscle working for the first time in his life.

Why Are V Line Abs So Great?

Nothing really… EXCEPT that something is hardwired into women’s brains so that when they see a v line body they somehow throw all inhibitions to the wind and go wild!

But seriously, so many girls go ‘ga-ga’ over this muscle. In fact, after the movie Thor came out all I heard was girls talking about how the loved the v shape of Chris Hemsworth’s abs.

The One Overlooked Key To Getting V Cut Abs

There is one overlooked key on how to get v lines: you must first drop any excess body fat you are carrying around. The Warrior Shredding Program is perfect for dropping this excess body fat. The leaner you are the more visible this muscle will be. I personally don’t like to shoot out certain body fat figures to aim for.

Body Fat testing for the most part is too unreliable and results vary drastically. In addition the accurate forms of body fat testing get quite expensive. What you will need to shoot for is a narrow waist line. How narrow? Ideally 45% of your height or 1/2 to 1″ less than 45% of your height. So if your 6′ tall than you are going to multiply 72 (6 feet in inches) by 0.45. This will give you 32.4. Therefore you will want to get your waist between 31.4 to 32.4″

You want to measure your waist with a measuring tape around belly button level. Maintain relaxed posture (don’t suck in and don’t push out). If your waist is greater than 45% of your height you will need to reduce your weekly caloric intake until you reach the ideal range. Notice how I said weekly and not daily? This allows for cheat days.

Once you lock in a weekly calorie deficit and begin incorporating the v line exercises I laid out above, you’ll be well on your way to developing the v line muscle and overall great core development. The most important thing here is consistency. If you are consistently in a deficit over an extended period of time, I have no doubt that you will achieve a v line body that women will go crazy over.

You’ve got everything you need, now take action!

If you’re looking to develop a V-line that will blow people’s minds,  make sure to check out my Warrior Shredding Program here.

*Your results may vary. Testimonials and examples used are exceptional results and are not intended to guarantee, promise, represent and/or assure that anyone will achieve the same or similar results.

 

Your Kino Question For The Day: How did this article help you with developing a V-Cut? Let me know in the comments below.

 

kinobody.com

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