How to Get V-cut abs

You’ve probably seen this attractive figure at the gym and in magazines – the incredibly beautiful lower abs form a prominent “V” above the pelvis. Do those terrible hard abs make you jealous? Does your flabby belly no longer have any “grooves” on it? Do not worry! With a high-intensity abdominal exercise regimen and smart food choices, you can own beautiful V-cut abs. Note – some people are born with a tendency to develop this beauty more easily than others. See Step 1 below to get started.

Table of Contents

Firming lower abdominal muscles

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Focus on the lower abdomen with a variety of exercises. The rectus abdominis (“six pack”) extends from the base of the chest down to the pelvis. ^{[1] X Source of Research} Although many people still often work the upper and middle part of this muscle with different crunches, to get a more pronounced V-cut, you must combine exercises that focus into the lower abdomen. A varied lower abs regimen combined with strength training in this area will help build overall core and reduce the risk of back pain. Here are some examples of lower abs exercises to help you get a V-cut. ^{[2] X Research Source}

Leg lifts. This exercise develops the lower abs by forcing the abs to lift the hips and legs off the ground into a vertical pillar. Do the following exercises:

Start in a lying position on your back. You can use a mattress for comfort. Place your palms face down on either side.
Lift your legs off the ground so they are pointing straight up to the ceiling. Your body should now form the letter “L”.
Focusing on using your lower abs, gently lift your hips off the floor and keep your legs straight. Hold for 1 second and then lower your hips back to the floor. Make movements smooth and controlled – no jerks or jerks.
Reset. Practice until you start to feel “tired” or do 4 reps of 15 reps each time.
To increase the weight of the exercise, keep your arms off the floor. You can keep your arms off the ground or raise them overhead.

Swing leg lift. This intense exercise requires you to hang from a bar. In addition to developing the lower abs, the exercise also strengthens the grip of the hands. Do the following exercises:

Hang yourself under a bar or a sturdy crossbar. Use a medium-width handle. Your body should be pointing straight to the ground with your hips slightly arched back.
Lift your legs and bend your knees until your thighs form a 90-degree angle (L) with your body. Hold this position for 1 second and then gently lower your legs back to the starting position.
- Avoid twisting, jerking, or swinging your feet during this exercise. Improper posture can cause pain or even injury.
Practice until you feel hot or do 3-4 reps, 10-20 reps each time.
There are also several variations of this exercise. To make the exercise easier to perform, you can use a specially designed, padded upright bench to rest your arms on. To make the exercise more difficult to perform, you should keep your legs straight when lifting or bring more weights between your feet. However, be careful when you want to make this exercise more difficult because rushing to lift too heavy weight will lead to the risk of disc herniation. ^{[3] X Research Sources}

Reverse belly bend. This simple lower abs workout is a great addition to any abs workout. Do the following exercises:

Start in a supine position with your legs elevated forming a “table top” – that is, raising your legs with your knees bent. In other words, your thighs should form a 90-degree angle with the ground and your shins should form a 90-degree angle with your thighs.
Extend and straighten your arms with your palms touching the floor. Here’s how to keep your balance.
Keep your lower back still and use your abs to lift your hips off the floor. Both knees should come up to the chest.
Hold this position for 1 second and then gently lower your hips back to the floor.
Practice until you feel hot or do several repetitions, 12-20 reps each time.
You can increase the difficulty of the exercise by holding a small dumbbell between your feet. However, always exercise caution when performing abdominal exercises with weights to avoid injury.

Do the V-Crunch. This exercise requires you to balance in a position that requires the strength of the lower abs to maintain and hold that position. The longer you hold your belly in the V, the more tired you will feel. Do the following exercises:

Start in a lying position on your back.
With your hands at your sides, gently and carefully raise your legs and torso to a 45-degree angle with the floor. The body should form a “V” with the hips touching the floor. Keep your legs straight and maintain a strong, balanced posture.
Squeeze your abs and balance with your arms. Some people find it easier to do this exercise if they straighten their arms parallel to the floor, arms pointing in the same direction as their legs. However, if you do this, you must not use your arms to support your legs.
Keep your posture still. Hold this position until you feel hot, usually about 30 seconds to 2 minutes. Repeat if necessary.

Maintain a balanced exercise regimen for core muscles. While the V abs are heavily dependent on body fat, genetics, and lower abs tone, it’s best to maintain a comprehensive core workout routine. Not only will this give the abs a “whole” look rather than asymmetrical or uneven, but it will also improve strength and overall health. Strong core muscles are often associated with ending back pain ^{[4] X Source of Research} and Other Common Conditions. So before you decide to build V-shaped abs, you should plan to train the rest of your core. Here are some exercises that you might consider:

Tilted abdomen. This simple exercise is a variation on the basic crunch, in which both the intercostal muscles and core group are worked.
Lie on your butt. This is a great exercise to strengthen your lower back without much effort. A good choice for people with lower back pain.
Step forward. You should not forget that the hips and legs are also part of the core! The front lunge is an exercise that uses body mass, which means that in addition to strengthening the thighs, buttocks, hips, and back, it also improves balance.
Yoga poses. Yoga is a very effective and relaxing way to strengthen core muscles. It also offers a lot of side benefits, including increased flexibility and balance.

Lose body fat

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Follow a low-fat and healthy diet. No matter how strong and well-developed the abdominal muscles are, they will not be visible if covered by fat. Most heavyweight lifters have strong cores but appear fat on the surface because of their high total body fat. If you have fat around your belly area, total fat loss is absolutely essential if you want to have V-shaped abs, and one of the best ways to do this is by following a weight loss diet. Eat fewer calories than you need to burn each day, while ensuring that you are getting enough nutrients for your body to grow, then you will lose weight at a controlled and healthy rate.

There are countless weight loss diets online and in books. Some are healthy and reasonable, others appear unprofessional and impractical, there are even some unhealthy diets. Most good diets are based on a combination of the following tips: ^{[5] X Trusted Source Mayo Clinic Go to source}
- Eat less sweet or fatty foods. Eliminate dessert from meals, except for rare self-indulgence.
- Eating lean protein helps fill your stomach. Chicken breasts are a great choice, as are some low-fat fish and red meats. Low-fat dairy products, nuts should also be eaten.
- Eat fresh fruits and vegetables. These nutrient-dense low-calorie foods are important for health.
- Eat carbohydrates in moderation. Whenever possible, choose whole-wheat bread and starchy products that are nutritious, they’re healthier and keep you fuller for longer.
Weight loss diets should not be based on the idea of starving or causing vomiting. Everyone needs to eat to some extent every day. Depriving the body of the need to eat will make you tired and irritable, the senses are no longer sharp. You are no longer able to perform muscle building exercises to create V-shaped abs, even the existing muscle is lost. In severe cases, health can be seriously threatened.

Do cardio. Cardio is a great way to burn calories (and burn fat if combined with a healthy diet). Cardio has many other health benefits too – incorporating cardio into your exercise routine can lower your heart rate, improve blood circulation, increase your daily energy levels and create a feeling of well-being. ^{[6] X Trusted Source Mayo Clinic Go to Source} There are many cardio exercises that require the use of very little specialized equipment or no financial investment, for example millions of people around the world still do it every day. Practice running, walking, swimming, hiking and cycling. Your body is like a furnace, you just need to light a fire to see the results.

Running is one of the simplest but effective ways to exercise. Balance brisk jogging with slow jogging and walking to boost metabolism. Rest for at least a day between heavy runs, but try to do light exercise on rest days, such as a half-hour walk.

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Drink a lot of water. It has long been thought that drinking water can aid or facilitate weight loss. ^{[7] X Source of Research} Most important, however, is its essential role in most bodily functions. Since you’ve already started doing cardio (hopefully) you’ll lose more water than usual through perspiration, so you’ll have to provide water instead to keep your body alert, focused, and healthy. Many diets recommend drinking at least 8 cups of water (250ml/cup) per day. ^{[8] X Research Sources}

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Consider training with resistance. Some studies show that doing cardio, not resistance training (strengthening exercise), is the best choice for weight loss. ^{[9] X Sources of Research} However, some fitness enthusiasts strongly believe in the combination of cardio with resistance training, citing information that cardio exercise can burn fat but Building muscle through resistance training can increase your overall metabolism, and therefore increase your basal calorie burn per day. If you’re on a weight-loss diet, it’s unlikely you’ll build much muscle through resistance training. However, you will improve your physique, and according to some sources, this will significantly reduce the amount of muscle lost during weight loss, instead mainly fat burned.

If you really want to train with resistance, stick to a healthy and balanced weightlifting regimen, and choose exercises that use your own body mass. Take it slow – never work with very heavy weights right away, or you risk injury.

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Increase joint mobility. The most effective way to lose fat is not through strict diets or time-consuming exercise, which is especially difficult when you can’t find free time in your schedule. You simply look for opportunities to increase your level of physical activity each day. Almost any activity to stay active during the day has a metabolic effect, so these activities also help you lose weight. Try to find ways to increase your mobility in every activity:

Moving from home to work. Instead of riding a motorbike you should consider walking, jogging or cycling. Explore public transportation options that require walking to stops.
Working. If your job requires you to sit all day, then you should find an opportunity to get out of that chair. Consider buying a standing or walking desk, or if possible, place the computer on a box or two to create a “poor man” standing desk. Changing your desk-side routine is also a good idea to prevent back pain. ^{[10] X Trusted Source National Health Service (UK) Go to Source}
Relax at home. Instead of lying on the couch watching TV, keep moving on the treadmill or do simple exercises on the floor (like jumping or lunging).

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Determination and patience. You can’t have this physical beauty in just a day or a few days.

Advice

Healthy eating. The importance of eating cannot be overstated, but it is more important than any exercise you do. If you want results you have to eat the right foods.
Minimize sugary drinks like soda. These drinks ruin any diet right from the start. You are allowed to “reward” yourself, but you have to work for that reward. Reward only 1 time per week or 3 times every fortnight. However, this does not mean that you can pamper yourself all day, just a meal or a bottle of soft drink. Do not reward with fast food, because fast food takes days to compensate.
Maximize protein intake. Protein is the building block of the body, containing amino acids necessary for the growth of all systems in the body, including muscles. You should eat at least 2g of protein per kilogram of body weight. Protein shakes are an excellent source of lean protein.
Once basic toning is achieved and the V-grooves start to appear blurry, you should look for an advanced training regimen.
Full-body abs workout because you need a well-balanced abs. A lot of lower abs exercises also rely on the upper abs and the intercostals, so you should work those muscles as well.
Increase overall fat intake as fat helps protein build muscle. Try to consume saturated, monounsaturated, and polyunsaturated fats. Limit your intake of trans fats as they are harmful to the body.
If you like sweets but don’t want to eat sugar, eat foods without sugar. Things like vegetarian drinks are considered sugar-free. A good sweetener is stevia, it’s 200 times sweeter than sugar (you don’t need to use much).

Warning

Do not do advanced heavy training alone, some exercises can cause injury, so a “watcher” is needed when practicing.
Do not starve yourself. See a healthy diet as a part of life, not a temporary phase. So you should consume enough calories for daily activities, but not more than necessary. Eat more in the morning for an energy boost, but don’t eat much at night.

Steps

Firming lower abdominal muscles

Lose body fat

Advice

Warning

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