It’s time for another blog post! Today we’re going to be talking about how you can get the all coveted v-line abs.
If you want those deep cuts when you take your shirt off so you can get ALL the ladies, you’ve come to the right place.
I’ll be going over three AMAZING abs and obliques exercises that are guaranteed to help get you those v-cut abs.
Obliques Exercise 1: Cable Side Bends
The first exercise will be targeting the obliques with cable side bends.
What we’re doing here, is keeping our spine in a neutral position and tip your shoulders over to the side. Then, you will use your mind muscle connection to think about contracting the obliques as hard as you possibly can.
You don’t want to be thinking “let’s tip over to the side and just perform a repetition for the sake of it”. Instead, you want to contract and shorten that muscle as hard as possible and add in one second of an asymmetric hold.
This is to ensure that you are increasing your time under tension and help develop mind muscle connection on each repetition.
In the video above, I explain the right way and wrong ways of doing this exercise and how to visually grasp what I’m talking about with mind muscle connection.
For this exercise, I recommend 3×10 repetitions.
Abs And Obliques Exercise 2: Reverse Crunch With Posterior Pelvic Tilt (PPT)
The next exercise that we’re going to be doing are some reverse crunches with posterior pelvic tilt.
Typically, people perform the reverse crunch simply by bringing the knee’s towards the chest and dropping their feet towards the floor.
The main problem with this movement is:
- No posterior pelvic tilt, meaning you’re not actually getting your butt off the ground – which is responsible for shortening the abdominals.
2. At the end of the movement those feet are dropping to the floor and you’re losing all the tension.
Now, the correct way to do this is lift your feet off of the ground, make sure your heels never touch the floor through the entire range of motion.
This is going to keep tension on the lower abdominals for every single repetition during the set.
As you can see in the video demonstration, I’m getting that posterior pelvic tilt. You can see how my butt is coming off the ground and we’re getting that spinal flexion.
This is what’s responsible for shortening those abdominals and maximizing the effectiveness of a reverse crunch.
For the best results, I suggest performing this exercise for three to four sets with 15-20 repetitions.
Abs And Obliques Exercise 3: Russian Twist Raised
The final exercise of the v-cut abs workout routine is the Russian Twist Raised. This exercise will be performed under a 30 second second timer for the best results.
The reason for this is because I feel that the best way to train your abdominal is by not counting your repetitions. It’s by pushing yourself to complete as many perfect repetitions as you can in a specific time period.
Most people perform this exercise with their feet on the ground, which is a great way to do it. This allows you to mostly hit the obliques and a little bit of the lower abdominals.
Although, there is a method that we can add to this exercise to incorporate MORE of the lower abdominals.
We can intertwine our legs and lift them off of the ground, which will put a lot of load on the lower abdominals but also continue to hit the obliques.
Russian Twist – Common Mistake
A mistake that happens when people are performing this exercise is that they are touching the floor as quickly as possible. They don’t have any focus on actually getting trunk rotation.
Therefore, trunk rotation is what’s going to be able to maximally recruit the obliques.
When you’re just touching from the right side of your hips with our hands on the ground, you’re not getting as much of that rotation. This means you’re not getting activation from the obliques.
For maximum effectiveness, focus on getting the trunk rotation, have those feet up in the air, and try to maintain the position they’re in.
Through the entire set, perform for 30 seconds and focus on clean repetitions where you’re not doing fast movements. Rather, focus on controlled and concise movements, focusing on contracting the obliques and the entire core each repetition.
That concludes today’s blog post about a few great exercises to help you get those v-cuts abs that you are longing for.
Now, if you are looking for a full step-by-step training program, be sure to check out my fitness programs that will put you into the shape you want to be in.