With the summer rapidly approaching, if you’re still not satisfied with your summer beach body and are looking to take it to the next level, you may consider getting leaner and more defined than ever before.
Now, simply talking about getting leaner and more ripped than ever before is very easy to do on paper, but in reality, putting things into practice can get a fair deal more tricky.
As we all know, when it comes to a lean and ripped physique, it is the abdominal muscles that our eyes are first drawn to, as a set of ripped and defined ABS is the be-all and end-all of a leaner physique.
We’ve all seen fitness models with shredded ABS and incredibly ripped muscles, yet when we take a closer look at their ABS, it is the lower ABS that help make their physiques look the most impressive.
These muscles located just above the pelvis, make a distinct V-line, and the general consensus is that they look incredibly hot, and leave men and women without them, incredibly jealous and envious.
For anybody out there wondering how to get v-lines, however, worry not, because we’ll now be sharing a few top tips, so by the time the height of summer arrives, you will be able to hit the beaches with a renewed vigour, and you will be the envy of men and women from all walks of life.
Train Your Lower Abs:
Whilst training your core and your ABS is enough to help bring up your abdominal muscles and to help really make them stand out, if you really want to get a v cut above your pelvis, you are going to have to target your lower ABS as well as your upper and middle ABS.
Standard sit-ups and crunches, whilst being amazing ab exercises, just will not cut it when you’re trying to target the lower ABS, so you are going to have to look for a new form of training to hit the lower portions of your abdomen.
Leg lifts are incredibly beneficial for anybody trying to target the lower ABS, and they can be performed by hand from bars, or by simply laying down flat on your back.
You basically lay flat on your back and will bring both of your legs up off the ground and into the air, before lowering them back down, stopping just above the ground, and repeating over and over for several reps, until you begin to really feel a deep burn and stretching in the lower ABS.
There are many other lower ab exercises for you to choose from, so take the time to look online and find ones that you feel will work the best for you.
1. Train Your Core:
Training your core isn’t just beneficial for getting v-lines, training your core is beneficial for everyday life in the process, as a strong core will improve numerous aspects of your daily routine, both at home and in the gym.
By training your core, you will not only be able to develop a much stronger set of ABS, but on top of that, it will give your midsection a much more balanced and well-rounded appearance, helping to really emphasize your cuts and your definition.
Not only that, but it will improve functional health, it will improve your stamina, and it will help to relieve stiff muscles and joints, such as those located in the back.
2. Clean Up Your Diet:
Now, when it does come to getting v-lines, you will absolutely, 100% have to clean up your diet and make sure you are consuming plenty of fresh, healthy, and natural products, as that is what will help the ABS to become visible.
For anybody trying to bring up their ABS, they have to cut out junk food and get plenty of fresh and healthy produce, as the idea here is to help get down their body fat percentages.
For the ABS to become visible, generally, a person has to drop down to around 12% body fat or less, as anything else will mean that the ABS is covered with a layer of fat, meaning they will be hidden out of sight.
For the lower ABS to be visible, however, an individual has to drop down into single digit body fat percentages, and that is where things really get tricky.
Not only do you have to eat super clean and super healthy foods, but on top of that, you also have to carefully track which foods you are eating.
Get plenty of protein from healthy sources, be sure to include healthy fats, complex carbohydrates, and of course, plenty of fruits and vegetables, and water as well.
3. Track Your Macros:
As mentioned, not only do you need to eat healthily, but you will also need to meticulously track and log which foods you are eating, and when, as that is what will allow you to track your macros.
Your macros are your macronutrients, which are made up of fats, proteins, and carbohydrates. Basically, macros are the amounts of calories that come from each macronutrient.
So, for example, if you need to eat 1800 calories per day to burn a little body fat and retain lean muscle, you need to make sure that you know how many calories come from each macro.
Protein is essential as that is vital for muscle growth and repair, but on top of that, carbohydrates are also important, providing you don’t consume too many.
Carbohydrates are converted into glucose, which can then result in unbalanced hormone levels. Too many carbs could result in any remaining glucose being converted into fat, which will be stored by the body for use at a later date.
By using macro and calorie-tracking software, you know exactly how many calories you are consuming, and which foods each calorie is coming from.
4. Increase Your Cardio:
As mentioned, if you are serious about getting v-lines, cardio is one of the most important and beneficial forms of physical exercise that they could ever wish for.
Cardio helps burn calories and fat, which in turn will help to strip away any body fat that may be covering the ABS.
In order for the lower ABS to become visible, as much of this fat will need to be burnt away as possible, and unfortunately, that just cannot be achieved through dieting alone.
You should go walking several times per week, you can try HIIT, you can play sports, you can go swimming, jogging, cycling, or anything else. Basically, as long as it is cardio, and as long as you are working hard enough, you will burn away body fat.
Best V-Line Exercises:
Crunches are one of the best abdominal exercises that can help build your core muscles. They work your obliques, transverse abdominis, rectus abdominis, and internal/external oblique muscles. This exercise works out the entire area from your lower back to your rib cage.
2. Side Plank
The side plank is a great exercise for building strong abs. It targets your obliques, rectus abdominis and external oblique muscles. To do this exercise, lie down on your left side and place your forearm under your shoulder. Lift your hips off the ground until they form 90 degrees with your body. Hold this position for 30 seconds. Repeat on the right side.
3. Bicycle Crunch
This is a great exercise to strengthen your core. Lie flat on your stomach and lift your head, neck, and shoulders off the floor.
Your arms should be straight, and your legs should be together. Bend your elbows and raise them above your head. Slowly roll your torso forward and backward while keeping your knees bent. Do 10 repetitions.
Finally, the last tip on how to get v-line is to be patient and not to expect miracles in short amounts of time. It will take numerous weeks of very strict dieting and exercising before you see any improvements, so you need to be extremely patient, and you need to be incredibly strict as well.
There will be days when you feel like quitting and cheating on your diet, but if you power through and remain patient, you will eventually begin reaping the rewards of your hard work.