How to Get V-Lines: The Best V-Lines Ab Routine

by Tanner Wideman December 05, 2016

How to Get V-Lines: The Best V-Lines Ab Routine

Here’s the exact routine that I use for sculpting the V-Line Abs, aka the “Sex Lines”:

When it comes to V-Line training, there are 2 areas we need to focus on. These 2 areas are our lower abdominals, and our oblique muscles. The V-Line is created at the point where these 2 muscles merge together. The more muscle we have in both of these muscles, the deeper and more of a defined V-Line we’ll have.

*Below I’ve included an ab workout that is perfect for training both the lower abdominals as well as the oblique muscles. The first exercise however, will only really target your upper abdominals. So go ahead and skip over that one if you want to get into strictly training your V-Lines.*

 

   1. Reverse Crunches:

When it comes to lower abdominal training, there’s no exercise I would prefer doing more than Reverse Crunches. This exercise is so great because it requires absolutely no equipment and, also because it’s highly precise at targeting the lower abdominals. Start by lying on your back on the floor, with your hands laid to the side of you. With your legs and upper torso completely flat on the ground, you’re going to begin the movement by keeping your legs locked and lifting them up off the ground (they’ll actually never touch the ground throughout the whole movement). To perform the exercise, keeping your legs together, bring your knees towards your chest. Getting as close to the chest as possible. Complete the repetition by returning your legs to their original position; completely straightened out (remembering to NEVER let your legs rest on the ground)! By preventing your legs from resting on the ground, you will ensure your lower abdominals are continuously engaged throughout the whole movement!

   2. Opposite Lying Toe Touches:

The next exercise we’re going to get into is just as powerful as the reverse crunch. For this movement, we’re actually going to target both our lower abdominals, as well as our oblique muscles. To begin the movement, we will again start in the exact same position as the reverse crunch; lying on the ground on our back, with our legs straightened out. The only difference however, will be that we’ll also extend our arms, reaching past our head, keeping them shoulder width apart. Begin the movement by lifting your left leg off the ground, making sure to keep that leg completely locked out. Simultaneously, you’ll also be lifting your right arm off the ground too, ensuring you keep it locked out as well. Keeping your right leg and left arm planted, you will then lift both your right arm and left leg towards the centre of your body. At about the point they are both raised straight up in the air, you will engage your core by lifting your right shoulder blade off the ground, and reach across your body to tap your left toe by contracting your abdominal and, oblique muscles. You will then return your arm and leg back to the ground in a slow and, controlled manner. After you’ve completed the left leg to the right hand repetition, you will continue by performing the same movement with your right leg and left hand this time. Continue to oscillate between each arm/leg combination after each opposing arm and leg has returned to the ground.

 

Checkout these six-pack transformations of guys using my program:

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   3. Elbow to Knee Sit-Ups:

To position yourself for this movement, lying down on your back, you’re going to begin by bringing your knees up into the air and planting your feet onto the ground, closely to your butt. The position will have your upper body, glutes and feet planted, with only your knees pointed upwards. From here, you will place your hands on the side of your head over top of your ears, with your elbows pointed outwards. Next, you will begin a full sit-up motion, maintaining your hand and arm position throughout the whole movement. As you first lift your shoulder blades off the ground, aiming with your right elbow, you will twist your trunk and reach for your left knee. Upon touching your right elbow to your left knee, you will slowly lower your upper body back to the ground and repeat with your left elbow to right knee. This exercise, like the Opposite Lying Toe Touches, will engage both your lower abdominals and oblique muscles to help define your V-Lines.

   4. Reverse + Regular Sit-Ups:

To finish off your V-Line routine, we’re going to end with the most difficult movement. So, with your body again facing upwards, lying on your back, you’ll begin by performing the reverse crunch movement. However, halfway to the top of the movement, you’ll then combine it with a regular crunch. Meaning, at the top of the movement, your knees will be as close to your chest as possible, with your shoulder blades entirely off of the ground as well. Be sure to hold the top of this movement for roughly half a second to totally burn out the abdominals. This exercise is awesome at engaging the lower abdominals by lifting the legs, as well as burning out the oblique muscles by demanding a high degree of stabilization in order to hold the movement at the top, for half a second. Truly, a punishing finisher.

The V-Lines Abs Workout:

  1. Reverse Crunch: 3 sets of 12-15 reps
  2. Lying Opposite Toe Touches: 3 sets of 6-8 reps (each side)
  3. Elbow to Knee Sit-Ups: 3 sets of 6-8 reps (each side)
  4. Regular + Reverse Crunches: 2 sets of 10-12 reps

Workout Notes:

  • Perform this routine 2-3 times per week for best results.
  • Rest between 45-60 seconds between each set.
  • This workout can be completed entirely at home. It requires absolutely no equipment
  • If you’d like to increase the difficulty, simply add a dumbbell into the mix and watch how difficult you can make each of these movements.

More Notes on the V-Line Abs:

So as you can see, the art of sculpting V-Lines isn’t as complicated as you may have originally guessed. Simply target your lower abdominals and oblique muscles adequately and, frequently enough and you’ll begin to see substantial results.

I decided to share this routine because of all the comments and, questions I’ve been receiving lately about my V-Lines and how I developed them. Girls are always complimenting them, and guys are always asking me what I did to get them. I’m constantly receiving messages from guys on Instagram, asking me for my exact routine for the V-Lines. I always send them the routine I listed above. They’re pretty blown-away that all it requires is a few simple movements. But they’ll usually message me a few weeks later letting me know how effective the exercises were for developing their V-Lines, and how much they felt it actually target the area too!

What’s So Special about V-Lines Anyways?

Simple as this, it’s the reaction girls have when they see them. I’ve had a few girlfriends over the years that absolutely loved my V-Lines. They would always tell me that it was one of their favourite things about my body. Sometimes they even thought they were more appealing than my abs!

What actually makes them special though? Well, to be honest, I’m not entirely sure. There’s just something inside the female mind that gets fired up when she sees a set of well-defined V-Lines. It’s almost like instantaneous sexual attraction!

The Incredibly Important Tactic to Getting V-Line Abs:

The most important area to focus on when it comes to achieving the V-Line abs is your level of body fat. You need to have a low enough body fat percentage in order to actually see the lines. You’ll need to be at about 10% body fat in order for them to even be visible. If you have a body fat percentage over roughly 10%, it really won’t matter what type of lower abdominal and oblique training you do; they just WON’T be visible.

The only way to lower your body fat percentage is by hitting a daily calorie deficit. I typically like to recommend a calorie deficit of between 300-500 calories per day. This caloric range is most suitable because it will allow you to lose fat, without feeling like you’re starving yourself. Anything over a daily calorie deficit of 500, and you’ll likely be continuously hungry throughout the day.

This calorie deficit can be achieved in 2 ways. The first method is to actually consume fewer calories. This can be done easily by making smarter nutritional decisions. Choosing foods with a lower caloric density, or by slightly decreasing the amount you’re currently eating. The second method is to add more enjoyable exercise to your week. Maybe a couple games of 1-on-1 basketball with a buddy, hiking on the weekend, snowboarding, or even a light jog a few times around the block. The exercise doesn’t need to be boring and monotonous in order to be effective. So long as you’re elevating your heart rate for at least 20 minutes a day, you’ll begin noticing decreases in your overall body fat percentage.

So there you go, now you know the exact steps required to get you your very own set of V-Line Abs. Put it to the test and see for yourself exactly how effective this system can be!

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Tanner Wideman
Tanner Wideman

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