V-Cut Abs: 10 Exercises, Genetics, Diet, And More - Healthline

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10 Exercises That Help You Get V-Cut Abs

Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS — Written by Emily Cronkleton on July 24, 2019

Exercises
Genetics
Diet
Cardio
When to talk with a pro
Takeaway

To develop V-cut abs, you’ll want to target your lower abs and obliques. You’ll also want to work your whole body by staying active and eating well.

V-cut abs are a coveted shape for many people looking to define their abs. The V-shape or line is located where the obliques meet the transversus abdominis muscles.

This line can be a physical display of hard work in the gym and discipline in the kitchen.

It’s also important to follow a healthy diet and be active so you can lower your body fat percentage, which allows for visible ab definition.

Genetics also play a role in abdominal definition, so some people may find V-cuts easier to achieve.

Continue reading as we walk you through some ab exercises that will help you define these muscles.

Exercises

Here are some of the exercises that you can do to get V-cut abs. Do them on their own or as part of your fitness routine.

1. Hanging leg raises

This exercise works your lower abs, lats, and forearms. To modify this pose, raise bent knees and hold them in the upper position for 5 to 10 seconds for each repetition. You can do twists in this bent-knee position.

How to do it:

Use an overhand grip to hang from a pull-up bar with your hands a little wider than your shoulders.
Squeeze the bar tightly as you slightly bend your elbows and engage your core to straighten your lower back.
Engage your quadriceps as you raise your legs a little higher than 90 degrees.
Hold this position for a few seconds before slowly lowering your legs.
Do 3 sets of 10 to 15 repetitions.

2. Boat Pose

How to do it:

While seated on the floor, bend your knees and extend your legs with your feet pointing toward the ceiling. Your legs should be at about a 45-degree angle.
Lift your arms alongside your torso with your palms facing in.
Engage your core and breathe deeply.
Do 3 to 5 sets of 1 minute holds.

3. Mountain skater

How to do it:

Come into a plank position.
Bring your right knee toward your left elbow.
Then jump it back to the starting position.
At the same time, bring your left knee to your right elbow.
Do 2 to 3 sets of 10 to 15 repetitions.

4. Supine leg lifts

You can make this exercise easier by resting your nonmoving leg on the floor.

How to do it:

Lie on your back with your arms alongside your body.
Lift both legs straight up.
On an exhale, slowly lower your right leg to the floor.
Return to the starting position.
Then do the left side.
Do 2 to 3 sets of 12 to 20 repetitions.
Then do 1 to 2 sets of 12 to 15 repetitions, lifting both legs at the same time.

5. Reverse crunches

To increase the intensity, do this exercise on a decline bench. Press your lower back into the floor the entire time.

How to do it:

Lie on your back with your knees bent and your feet pressing into the floor.
Press your palms into the floor alongside your body.
Engage your core, roll your hips off the floor, and pull your knees in toward your chest.
Pause for a moment and return to the starting position.
Do 2 to 3 sets of 12 to 20 repetitions.

6. Farmer’s walk

This exercise helps works your abdominals and helps to stabilize your hips and torso.

How to do it:

Use an overhand grip to hold a barbell or dumbbell alongside your body.
Engage your core to support good posture.
Slowly walk 50 yards.
Then do the left side.
Do each side 2 to 5 times.

7. Cable crunches

Engage your core muscles throughout this exercise and avoid putting too much stress on your lower back.

How to do it:

Face an exercise machine with cable rope attachment in a kneeling position.
Lower the cable rope attachment until your hands are beside your face. This is the starting position.
Keep your hips stable, crunch your waist, and bring your elbows near the middle of your thighs.
Hold this position for 1 to 2 seconds.
Return to the starting position.
Do 2 to 3 sets of 12 to 15 repetitions.

8. Ab wheel rollouts

If you’re a beginner, use a stability ball to do the rollout to work your way up to this exercise.

How to do it:

Kneel on the floor while tightly gripping the ab wheel.
Slowly roll it away from your knees as far as you can.
With control, return to the starting position.
Do 2 to 3 sets of 8 to 15 repetitions.

9. Russian twists

To increase the intensity, hold a weight or use a decline bench.

How to do it:

Sit on the floor with bent knees, lifting your feet a few inches above the floor if you can.
Lean your torso back to a 45-degree angle.
Extend your arms straight out in front of you.
Twist to the right, then back to center, and then to the left.
Do 2 to 3 sets of 10 to 15 repetitions.

10. Hollow body hold

How to do it:

Lie flat on your back.
Press your lower back into the floor and point your toes.
Slowly lift your shoulders and legs.
Hold for up to 1 minute.
Do 2 to 3 repetitions.

Genetics and V-cut abs

There is a genetic component to well-defined abs. Some people will have an advantage in developing the V-cut.

For other people, it could be more challenging because the skin around their abdominals may be thicker. Plus, some people have abs that are uneven or angled, and fat in this area may be asymmetrical.

If you take steps to define your abs by increasing your activity and eating well, you’re bound to look and feel amazing. If you don’t get the muscular abs of your dreams, you may still find positive results from an exercise routine.

You may find that once you get into a healthy rhythm mentally and physically, your goals slightly shift. Make feeling good a priority.

Diet

Diet plays an important role in developing toned abs. In order for all of your hard work in the gym to be visible, you’ll need to have a lean body build.

It’s possible to have strong abs that are covered by a layer of fat. So if visibility is a goal, follow a low-fat diet and burn more calories than you consume.

You can use a calculator to determine how many calories you’ll need to consume to lose weight.

Remember that any weight loss should be slow and gradual.

Follow a diet rich in fresh fruits and vegetables, lean protein, and low-fat dairy options. Other choices include nuts, seeds, and whole grains.

Choose foods that are rich in nutrients and low in calories. Eliminate or greatly reduce your intake of processed, sugary, fatty foods.

Drinking plenty of water helps to keep your body functioning properly, and it’s been shown to help in weight reduction and fat loss. Drink around eight glasses of water per day, and increase this amount if you have excessive thirst or sweat.

Cardio

Get your heart rate going through aerobic activity. Supplement your fitness routine with plenty of cardio in order to stay in shape and help to trim fat around your belly area.

Examples of cardio include cycling, walking, and swimming. You can also get moving by hiking, running, or dancing. Do a minimum of 30 minutes per day.

When to talk with a pro

If it’s possible, work with a fitness professional. They can evaluate your fitness levels and help you to determine body fat percentage, if weight loss is a goal. Your trainer will set up a program for you to optimize your goals.

Working with a professional will maximize your potential and yield the best results. This will make for effective, safe, and enjoyable workouts. Working with a professional is especially important if you are new to fitness or have any injuries or medical concerns.

You can search for a fitness professional in your area or speak with someone at your local gym.

The bottom line

V-cut abs may be nice to look at, but they’re only part of the picture. You’ll also want to work your whole body by staying active, eating well, and making healthy choices.

While not everyone can achieve V-cut abs, it’s possible for most people to boost their fitness levels and feel better overall. Determine what your goals are and then commit to a fitness, diet, and lifestyle plan that will bring you closer to these results.

Instead of comparing yourself to others, let your unique physical appearance be the standard that you use to measure success or results. Learning to love and accept your body is all part of the process.

How we reviewed this article:

SourcesHistoryHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Boat pose (2007).https://www.yogajournal.com/poses/full-boat-pose
Farmer's carry. (n.d.).https://www.acefitness.org/education-and-resources/lifestyle/exercise-library/359/farmer-s-carry
Reverse crunch. (n.d.).https://www.acefitness.org/education-and-resources/lifestyle/exercise-library/76/reverse-crunch
Russian twist. (n.d.).https://www.acefitness.org/education-and-resources/lifestyle/exercise-library/65/russian-twist
Stookey JD, et al. (2008). Drinking water is associated with weight loss in overweight dieting women independent of diet and activity. DOI:https://onlinelibrary.wiley.com/doi/full/10.1038/oby.2008.409

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Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS — Written by Emily Cronkleton on July 24, 2019

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Exercises

1. Hanging leg raises

How to do it:

2. Boat Pose

How to do it:

3. Mountain skater

How to do it:

4. Supine leg lifts

How to do it:

5. Reverse crunches

How to do it:

6. Farmer’s walk

How to do it:

7. Cable crunches

How to do it:

8. Ab wheel rollouts

How to do it:

9. Russian twists

How to do it:

10. Hollow body hold

How to do it:

Genetics and V-cut abs

Diet

Cardio

When to talk with a pro

The bottom line

How we reviewed this article:

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