How to Get a V-Line or V-Cut: The Best Ab Workout for Lower Stomach

You’ve seen them all over social media and at the gym—those defined “V” shaped muscles right above the pelvis. These are known as V-cuts or V-lines and they’re a common goal for gym-lovers. But how can you get them yourself? In this guide, we’ll teach you how to get a V-cut with exercise and diet changes.

How do you get a V-Line?

To get a V-line, complete workouts that target your lower abs. Try leg lifts, hanging leg raises, reverse crunches, and other exercises that work out your lower stomach. Combine these exercises with cardio and a nutritious diet in order to cut body fat and achieve your fitness goals faster.

Section 1 of 6:

The 7 Best Lower Ab Exercises to Get a V-Cut

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Leg lifts The rectus abdominis (your “six-pack” muscle) stretches from the bottom of your chest down to your pelvis.^{[1]
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Research source} Though many work out the upper and middle portions of this muscle with sit-ups and crunches, for a defined V-cut, it’s best to include workouts that hit the lower abs as well. Leg lifts exercise builds lower ab strength by forcing your abdominal muscles to raise your hips and legs off of the ground in a vertical column. To do this exercise:^{[2]
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- Begin by lying flat on your back. Put your palms face-down at your sides.
- Lift your legs off the ground to point straight up towards the ceiling. Your body should form an “L” shape.
- Concentrating on using your lower ab muscles, bring your legs down (while keeping them straight). Hold for a second, then bring them back up.
- Do this exercise until you feel the burn or for 4 sets of 15 reps.
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Hanging leg raises This powerful exercise requires suspending yourself from a chin-up bar. In addition to building your lower abs, hanging leg raises can also increase your grip strength.^{[3]
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Research source} To do hanging leg raises, according to personal trainer Alphonso White:^{[4]
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Alphonso White
Certified Personal Trainer, CompleteBody NYC

Expert Interview. 24 February 2021.}
- Hang beneath a chin-up bar or another sturdy horizontal bar. Use a medium-wide grip. Point your body straight towards the ground, with your hips very slightly rolled back.
- Raise your legs, knees bent, until your thighs make a 90-degree (L-shaped) angle with your torso. Hold this shape for a second, then gently lower your legs back to their starting position. Avoid twisting, jerking, or swinging your feet.
- Repeat the exercise until you feel the bur or for about 3 to 4 sets of 10 to 20 reps.
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Reverse crunches This fairly simple lower ab exercise is an excellent addition to any ab workout. Plus, you can even add weight between your feet to make it more challenging. To do reverse crunches:^{[5]
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- Begin by lying on your back with your legs raised in a “tabletop” position with your legs raised and knees bent.
- Spread your arms wide with your palms touching the ground.
- Keeping your upper back still, use your lower abs to lift your hips off the floor. Bring your knees towards your chest.
- Hold this position for a second, then gently lower your hips towards the ground.
- Repeat until you feel the burn or for several sets of 12 to 20 reps.
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V hold The V hold requires you to balance in a position that activates your lower abs. The longer you hold the position, the stronger the burn will feel. To do this exercise:^{[6]
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- Lay flat on your back.
- With both hands at your side, raise both legs and your torso about 45 degrees off the floor to form a “V” shape with your body. If necessary, bend your knees to make the exercise easier.
- Brace your ab muscles and use your arms for balance. Some people find it easier to balance if they extend their arms parallel to the floor, pointing in the direction of their legs.
- Hold this position until you feel the burn, usually about 30 seconds to 2 minutes. Repeat as needed.
EXPERT TIP

Monica Morris
ACE Certified Personal Trainer
Monica Morris is an ACE (American Council on Exercise) Certified Personal Trainer based in the San Francisco Bay Area. With over 15 years of fitness training experience, Monica started her own physical training practice and gained her ACE Certification in 2017. Her workouts emphasize proper warm-ups, cool-downs, and stretching techniques.

Monica Morris
ACE Certified Personal Trainer

Try doing a V hold in a chair. Scoot forward to the edge of the chair, then put your legs together. Lean back and grab onto the chair while you lift your legs up. Keeping your legs straight, bring your feet up toward the ceiling so they're 6–12 inches (15–30 cm) above the floor.
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Side crunches Side crunches modify traditional crunches to target your obliques and central ab muscles. To perform this exercise:^{[7]
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- Lay on your side. Cross your top foot over your bottom foot. Place your top hand behind your head and the hand of the arm you’re lying on at your waist.
- Use your side muscles to lift your shoulder off the ground.
- Continue on one side until you feel the burn, then repeat on the other.
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Bridge pose Bridge pose helps strengthen your lower back without putting too much pressure on it. This exercise also targets your core, which can help improve your overall physique and ab strength. Here’s how to do a bridge:^{[8]
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- Lay on your back with your feet on the ground and your hands at your sides.
- Tighten your core and lift your hips up.
- Hold the pose for 3 to 5 seconds, then slowly lower down.
- Repeat, completing 3 sets of 10 to 12 reps.
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Lunges Lunges help strengthen your hips and legs, which are essential to improving your core strength. This exercise is fairly simple and only requires a few steps. Plus, it’s versatile and can be made more challenging by holding weights in your hands. Here’s how to do lunges:^{[9]
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- Stand up straight with your feet together.
- Step forward with one foot.
- Lower at the hips until you create two 90-degree angles with your legs, bending at the knees.
- Focus your weight on your front foot and push back up to your starting stance.
- Alternate between your legs until you feel the burn.

Section 2 of 6:

Diet & Nutrition for a V-Cut

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The best diet for a V-cut is healthy and lean. Having a healthy diet is key to achieving your fitness goals. Even the strongest, most well-developed ab muscles are invisible if they’re buried under fat, so focus on eating foods that’ll help you lose body fat. Aim to eat in a calorie deficit (eating fewer calories than you burn a day) while also giving your body the fuel it needs.^{[10]
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Trustworthy Source

Cleveland Clinic
Educational website from one of the world's leading hospitals

Go to source} Here are some diet and nutrition tips to get you started:^{[11]
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Trustworthy Source

Mayo Clinic
Educational website from one of the world's leading hospitals

Go to source}
- Eat fewer sugary, fatty foods. Eliminate desserts from your diet, except for rare indulgences.
- Eat lean, filling protein. Chicken breasts, fish, leaner cuts of red meat, low-fat dairy, nuts, and seeds are all excellent options.
- Eat fresh fruits and vegetables. Experts recommend eating at least 4 servings of vegetables and 3 servings of fruit a day.^{[12]
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  Mayo Clinic
  Educational website from one of the world's leading hospitals
  
  Go to source}
- Eat sensible amounts of carbohydrates. Opt for healthier, more filling whole-wheat varieties of bread and nutritious starch products, like brown rice and whole-wheat pasta.
- Know that your diet shouldn’t leave you starving. Everyone needs to eat, and depriving yourself can only set you back on your goals. If you’re worried about what’s best and healthy for your body, talk to your doctor for extra guidance.^{[13]
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  Trustworthy Source
  
  Cleveland Clinic
  Educational website from one of the world's leading hospitals
  
  Go to source}
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Drink lots of water. If you’re exercising more often and focusing on burning fat, drinking more water is a priority. Staying well-hydrated has been proven to aid muscle fatigue and improve performance.^{[14]
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Trustworthy Source

Harvard Medical School
Harvard Medical School's Educational Site for the Public

Go to source} Similarly, swapping out sugary or high-calorie drinks with a glass of water can also help you lose stubborn belly fat and improve the appearance of abs.^{[15]
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Trustworthy Source

Cleveland Clinic
Educational website from one of the world's leading hospitals

Go to source}
- How much water should you drink a day? Experts say at least 12.5 c (3.0 L) for men and 9 c (2.1 L) for women.^{[16]
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  Trustworthy Source
  
  Cleveland Clinic
  Educational website from one of the world's leading hospitals
  
  Go to source}

Section 3 of 6:

Can cardio help you get a V-cut?

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Yes, cardio could help you burn fat and get a V-cut. Cardio is a great way to burn calories and improve overall health. It can lower your heart rate, improve blood flow, increase energy levels, and boost positivity.^{[17]
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Trustworthy Source

Mayo Clinic
Educational website from one of the world's leading hospitals

Go to source} While cardio exercise might not specifically target the muscles to achieve a V-cut, adding it to your regular workout routine may help you see results faster.^{[18]
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Trustworthy Source

Cleveland Clinic
Educational website from one of the world's leading hospitals

Go to source}
- Go for a jog, hike, swim, or walk around the neighborhood to get your daily dose of cardio.
- Stagger your cardio exercise with strength exercise to get the most out of your fitness routine.^{[19]
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  Trustworthy Source
  
  Mayo Clinic
  Educational website from one of the world's leading hospitals
  
  Go to source}

Section 4 of 6:

Can everyone get a V-line?

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Anyone can get a V-line, but it may be easier for some due to genetics. Genetics can play an important role in whether or not you have a visibly defined V-cut. Some people may find it challenging to lose belly fat and achieve a chiseled physique, while others don’t. This isn’t because those people are doing anything wrong; it has to do with how their body is formed. Genetically, they might have thicker skin around their abdomen or uneven ab muscles. This doesn’t mean they can’t get a V-line, but they have to work harder for it.^{[20]
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Trustworthy Source

Cleveland Clinic
Educational website from one of the world's leading hospitals

Go to source}
- So, if you’re struggling to get a V-cut, don’t worry! Stay consistent and be patient. Your anatomy and genetics may make achieving the figure of your dreams more difficult, but it doesn’t mean it’s impossible.

Section 5 of 6:

When to Hire a Professional Trainer

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There’s no shame in asking for help, especially if you’re new to the fitness world! Reach out to a personal trainer or fitness professional for personalized help making an exercise and/or diet plan. They can also help you set and achieve goals based on your wants and needs.
- Head to your local gym and sign up for a membership. Many gyms offer on-site trainers and classes.
- Know a friend that’s into fitness? Ask them to help be your guide on your V-cut journey.
- Find a fitness pro in your area using ACE Fitness’s search feature.

Section 6 of 6:

V-Tapers vs. V-Cuts

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A V-taper is a full-body physique, while a V-cut is an abdominal physique. A V-taper is a full-body physique where the shoulders are broad and the waist is narrow, creating an overall “V” shape. The broad shoulders, developed back, and tight waist creates a muscular appearance many fitness enthusiasts seek.^{[21]
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Research source} A V-cut is a muscular indentation between the obliques and transversus abdominis muscles. This is centered around the abs and creates a “V” line at the bottom of the torso.^{[22]
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Research source}
- It’s possible to have a V-taper physique and V-cut at the same time, especially as a V-cut doesn’t broaden the waist.

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Question

What exercises help develop this?

Michele Dolan
Certified Fitness Trainer
Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.

Michele Dolan

Certified Fitness Trainer

Expert Answer

Perform the exercises described in this article, and you will have the V. However, you may or may not be able to see it, depending on whether or not you have any body fat around your waist. To actually see the six-pack abs, you must have a very low BMI - probably below 20. That means, losing fat, eating leaner, and exercising more. The advice in this article is all you need.

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How do I get six pack abs?

Michele Dolan
Certified Fitness Trainer
Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.

Michele Dolan

Certified Fitness Trainer

Expert Answer

The real trick to having six-pack abs is to have a VERY low body fat percentage. Check your BMI. If it is 25 or higher, you may have six pack abs, but you just cannot see them below the layer between your muscle and your skin. This layer is usually fat.

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Can a 14 year old do this?

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Yes, a 14-year old can do this.

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