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.
- 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).
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:
There are lots of ways to do HIIT training (bodyweight or using equipment)
- 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
- Hanging Leg-raises 8-10 reps (3 Sets)
- Cable Crunches – 20-30 reps (3 Sets)
- Weighed Crunches 8-10 reps (3 Sets)
- Russian Twists 10-20 reps (3 Sets)
- Weight Plate Side Crunches 10-12 reps (3 Sets)
- 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.
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