How to Get V-Line Abs: Training and Nutrition

It’s impossible to talk about “V-Line” abs without mentioning the music video that brought the V-Line into our collective consciousness nearly 20 years ago: Untitled (how does it feel?) By D’Angelo.

For nearly four and a half minutes, a single camera focuses on the shirtless R&B singer whose tunes are catchy, his falsetto impressive, but his chiseled abs are the real showstopper.

They start at his sternum and run down to his pelvis, creating a perfectly defined “V” shape.

D’Angelo did more than awaken sex appeal—he provided an anatomy lesson and call to action that still resonates today.

Anyone can see it today How do you feel about it? A different question is left: “What are V-line abs and how can I get them?”

What is V-line?

Women show off V-line abs  V-line abs

Technically, a V-line involves more than just chiseled abs; It’s also about the presentation of your inguinal ligament line to your body, says Dr. Theresa Marco, PT, DPT, MS, OCS, board-certified orthopedic clinical specialist in physical therapy and owner of Marco Physical Therapy, PLLC.

“The rectus abdominis muscle, aka your six-pack, runs from your sternum to your pubic bone. As it gets closer to your pubic bone, it gets narrower where it attaches to your pubic symphysis,” she says.

The narrow part of the muscle is made up of the inguinal ligament, which helps keep your organs inside your abdomen.

“This ligament and the rectus abdominis together create the visual of a ‘V,'” Marco explains.

While everyone has inguinal ligaments, not everyone has V line abs.

“[The V-line] Very thin people with minimal belly fat will show up who also have a developed rectus abdominis muscle,” says Marco.

In other words, V-line abs take some work.

How to Get V-Line Abs

People showing v-line abs  V-line abs

Getting V-line abs is easier for some people than others and a lot depends on how and where your body stores fat.

“People with apple- and pear-shaped bodies [in which fat tends to build up in the middle regions] Going through a tough time,” says Marco.

But regardless of where your body stores fat, overall body fat loss is the key to achieving V-line abs.

“You may have a six-pack under the fat layer that needs to be [lost] ab definition,” explains Caleb Back, a certified personal trainer and health and wellness expert at Maple Holistics. “You need to maintain a healthy diet and work out hard to achieve ripped abs.”

So let’s look at the two main things: nutrition and training.

V-line abs nutrition

When it comes to weight loss — or more specifically, lowering your body fat percentage to the point where your abs and V-line show — diet is more important than exercise.

Because your body stores extra calories as fat.

So even if you work out intensely and religiously, if you’re eating more calories than you’re burning each day, you’ll have a hard time shedding pounds.

“To lose weight, you need to figure out how many calories you need to consume each day to maintain your current weight and then eat slightly less than that to create a ‘calorie deficit,'” explains Trevor Thimay, CSCS, Beachbody’s senior director of fitness and nutrition content. .

She adds that there are plenty of online calculators that can help you determine your ideal calorie intake for your goals. “And remember, when it comes to calories and nutrients, it’s not just about quantity—quality matters, too.”

In short, to achieve your fat loss goals and reveal your V-line, you need to pay attention not only to how much you eat, but also to what you eat.

“Do your best to cut down on added sugars and processed foods and eat high-quality carbohydrates, proteins, and fats,” says Thiem. “A 40-30-30 ratio of protein to fat to carbohydrates works well for most people and most goals.”

V-line abs training

Increasing your exercise routine will help increase your daily calorie deficit by increasing how much you burn.

High-intensity interval training (HIIT) can be particularly helpful for weight loss, as it requires a longer recovery period and keeps your metabolism elevated for up to 48 hours (compared to the “afterburn effect” from steady-state cardio, just a few hours). is permanent).

Strength training is similarly beneficial thanks to its similarly long afterburn effects.

Of course, you’ll need to incorporate more core work into your routine to create a defined V-line. The following exercises are an excellent start.

plank

Plank exercise  v line abs

  • Assume a push-up position with your feet together, your body straight from head to heels, your arms straight and your hands next to your shoulders (but slightly wider than that).
  • Engage your core and squeeze your glutes to keep your body rigid and stable.
  • Hold the position as long as you can. (Here are some tips for making five-minute planks.)
  • To increase the difficulty of the movement, bend your elbows and place your forearms on the floor, supporting your weight on them instead of your hands.

Reverse crunch

  • Lie on your back with your arms at your sides, your feet together and your hips and knees bent 90 degrees. This position begins.
  • Contract your abs to lift your hips, lower back, and midsection off the ground while keeping your feet together.
  • Pause, and then return to the starting position.

Alternating leg kick-outs

  • Lie on your back with your arms at your sides, your feet together and your hips and knees bent 90 degrees. This position begins.
  • Straighten your right leg, lowering it until your right heel is an inch or two off the ground. Pause, and then return to the starting position.
  • Repeat, this time extending your left leg. Continue alternating legs.

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