In this article I show you how to get to get V-Cut abs.
I’ll be honest with you – I rarely train abs.
Mostly because I get bored. Should I train abs more often? Yeah, probably. Strong abs are needed to stabilize and transfer power during lifts.
A strong core also keeps vulnerable parts of your body safe. Especially when lifting heavy loads. A strong core is your first line of defense against hernias and tweaked back muscles.
When I was a kid, I would train abs like crazy. I wanted to look like the guys on the Men’s Health magazine. They had abs and I wanted abs like that. So, I did the only thing I thought would work – 100’s of sit ups at a time, Several times week.
I developed 6-pack abs but it was mainly because I was so skinny. It’s easy to have even the smallest muscles show when your’e lean.
When I first started working out, I didn’t know anything about building muscle or proper diet. Protein, calories and nutrition were foreign concepts to me.
Let alone how vitally important they are to muscle growth and overall health. Compound Movements and Kinetic chains weren’t realities in my universe, unfortunately.
My ab workouts and half-ass total body training worked for me for a while. But as I got older, my activity level dropped. I spent my time in college classes, working at my desk job or out at the bar with friends. My weight increased, along with my body fat percentage, and my abs slowly faded away.
As our habits change, our physique will change to reflect those habits. In High-school I was a multi Sport athlete. I ran every day. I did athletic drills and moved constantly. In college I worked out 4-5 times a week but still lacked the knowledge and disciple to train smart/hard enough to maximize my potential. When I started my career I focused on my work and weight training took a back seat.
Realistically, it’s tough to have a six pack if you don’t workout regularly and watch what you eat.
You can ‘hack the system’ and look like you have a strong and toned abdomen by building up your V-cuts. V -Cut abs are relatively easy to obtain without having to dedicate days in the gym to training abs hardcore.
How to Get V-Cut Abs
The cool thing about getting V-cut abs is that you can have them without a 6-pack. You don’t have to be 5% body fat and ripped to shreds to have a defined looking abs.
Anyone with an average body type can get V-cut abs by performing 3 special abdominal exercises that specifically target the lower abdominals.
The way the ab muscles are designed allow you to created the V-cut look without having to diet hard.
The best way to get the V-cut is to target your lower abs with various leg-lifting exercises to tighten up the muscles around your hip flexor/pelvic region.
Crunches and situps are great for middle and upper abs but there are better exercises for creating V-cut abs.
Crunches and sit ups are great for overall core conditioning and I recommend doing them both often.
However, if you want to get V-cut abs you want to do the following exercises. These three exercises are the best for carving out lines that define your lower abs.
For best results, do 3-4 sets of at least one of the following exercises each time you workout (That’s any workout – so if you workout 3 times a week, do one of these exercises each time).
#1. Hanging Leg Raises
I like to start my workouts with these (when I actually train abs directly). Grab a pull up bar at shoulder width and let your body hang. You feet need to be off the ground when hanging with your body fully extended. This is your starting position.
Next, tighten your abs and core hard and squeeze your legs together so your feet are touching each other. Then, while keeping your legs straight as possible, lift you feet up as high as you can. Hold them there for a second and lower your legs back down slowly.
Don’t swing your legs or use any momentum! That defeats the purpose. Keep your arms and torso completely straight and perpendicular to the floor.
#2. Captains Chairs
Captains chairs are similar to hanging leg raises except your knees are bent and the exercises is performed on one of those dip-bar/pull-up tower contraptions.
To execute the captain’s chair, put your forearms on the side-pads and press you back firmly agains the back pad. once in position, flex your abs and lift your knees up. Try to bring your knees to your neck. Keep your knees bent at 90 degrees the whole time. You can even squeeze a dumbbell between your feet for added resistance if you’re a bad ass like that.
#3. Leg Lifts on a Bench
Lay down prone with your back down on the bench. Reach your hands over your head and grab the edge of the bench tightly to stabilize you.
Start with your butt fully on the bench. Keep your legs straight and suspend them out from the bench inline with your body. Keep your abs tight and lift your feet up as high as you can.
Make sure your legs are as straight as possible throughout the entire movement. Your legs should be vertical at the top of the motion. Imagine touching your feet to the ceiling. Hold the top position for a second or two and really tighten your abs.
Then, lower your legs back down slowly. All the way until they are in a straight line with your body. You can even drop your legs a little lower to feel a nice stretch and get a larger range of motion.
As your abs get stronger move your butt further off the bench. This will add more resistance. Make it more challenging by bringing your feet up higher and back further each rep. Try to move your feet straight up, heels facing the ceiling, with only your upper back touching the bench.
These 3 exercises will give you a pump in your lowers abs like no other. You’ll be surprised at how your abs will look more defined after 3 sets of these exercises. Like a table top of muscle popping up between your pelvis and belly button. Keep this routine up for a few months and you’ll be on your way to deep V-cut abs. You can combine these 3 exercises together for one of the best lower ab workouts you’ve ever tried.