9 Exercises to Get PERFECT V-Cut ABS
Check out my client Humberto’s transformation where he gained perfect V cut abs!
Here are 9 of the best V-Cut Ab exercises to help develop your obliques so you can see those v lines pop out. There is a full Six Pack Abs Workout INCLUDED. Learn how to get a v cut outline. This article is great for men that want to work on developing their core as well as that v – taper appearance. Many of the exercises can be done at the gym or at home.
If you want to get that attractive V cut outline also known as the adonis belt not only do you want to make sure that you’re eating right but you also want to incorporate the best exercises that will help you develop the muscles that create that V cut appearance around your lower abs.
And many people make the mistake of assuming that it’s all about just training one muscle… your abs.
But in reality, your abs are made up of multiple muscle groups.
First, you have the outer layer 6-pack looking muscle known as the rectus abdominis.
Even though the rectus abdominis is part of your lower abs the internal and the external obliques are far more responsible for that V cut outline
in fact the adonis belt is mostly created by your obliques.
And then underneath all of that muscle you also have the transverse abdominis and not only is your transverse abdominis responsible for pulling your stomach inward giving you that flat stomach look but developing it will also help the external ab muscles pop out more.
So the 9 exercises that I’m about to show you right now will help you target all of those muscles with a special focus on the oblique’s. And for the first exercise, you’re going to start with Hanging Oblique Knee Raises.
Exercise 1: Hanging Oblique Knee Raises
You’re going to hang off of a pull-up bar with your legs straight down for your starting position.
Then you’ll raise your knees and turn them towards one side.
You almost want to imagine that you’re trying to touch your Pec with your opposite knee.
Then lower your legs back down and repeat on the other side alternating back and forth for reps.
When you do this exercise make sure that you’re not just raising your legs up and down because that’ll only work your hip flexors.
Instead on every rep, you want to focus on crunching your hips up towards your chest and focus on squeezing those obliques.
Exercise 2: Oblique Jack Knives
Another great exercise for that V cut that you can do anywhere are Oblique Jack Knives.
So you would start seated with your butt on the ground, your legs straight in front of you, raised slightly above the ground, and your hands slightly behind you for support.
You want to bring your knees in towards your chest however unlike regular Jack knives you’re going to twist your knees to one side and squeeze.
Simultaneously extend your legs back out in front of you as you lower your upper body towards the ground and after that, you’ll repeat the same movement on the other side.
Keep in mind unless you’re holding a weight between your feet you will want to shoot for a higher rep range for this exercise and
I’ll be going over exact sets and reps for all of these at the end for you to be able to create a workout so don’t worry.
Exercise 3: Oblique Leg Raise Up
You’ll start by laying down on the ground preferably with something sturdy above your head that you can grab for support. If you don’t have anything sturdy to hold on to you can also put your hands under your butt to take the pressure off your lower back.
Regardless you’re going to raise your legs up until they’re pointed straight up towards the ceiling
Then lower your legs back down and repeat on the other side going back and forth for reps.
Next up we have an unconventional exercise that I have shown before and it’s amazing at hitting your obliques. The landmine Russian twists.
Exercise 4: Landmine Russian Twists
To perform this exercise you’ll first insert a barbell into a landmine or pin it against the corner of two concrete walls.
Then you’ll sit next to the barbell and raise it straight up towards the ceiling. You’ll also slightly elevate your feet off the ground as well to get into the starting position.
Make sure that the end of the barbell ends up hanging over your upper abs almost in line with your sternum.
If it’s too high over your shoulders then you’ll have to slide back and if it’s too low down at your knees you’ll want to slide forward.
Once you’re in the position you’re going to rotate the bar side to side in the same way that you would if you were doing Russian Twists with a medicine ball.
Now a lot of people might think that Russian twists target more of the upper obliques rather than the lower obliques, but this is a Myth because the upper and the lower portions of your obliques are both a part of the same muscle.
So you’ll definitely be able to work that lower part that we’re trying to target to develop a v outline.
Moving on to the next one we have one of my favorite exercises to target the obliques and the abs in general. Lateral knee tucks.
Exercise 5: Lateral Knee Tucks
You can perform this exercise in two ways. By placing your feet on valslides or by strapping them into a trx.
Both can be very effective when done correctly so let’s start first with the val slides.
With valslides I like to use a resistance band to make it more challenging but if you’re a beginner you can do it without the resistance band.
You’ll start by anchoring the resistance band to something sturdy and then place your feet inside the resistance band with the val slides under your feet.
Next, you’ll wrap the resistance band around your ankles, get down into a push-up position and walk forward until there’s no more slack in the band.
Then you’re going to slide your feet and knees up but instead of bringing your knees in towards your chest, you’ll want to rotate towards one side aiming to bring both your knees into one elbow.
Then return to the starting position and do the same thing on the other side, alternating back and forth for reps.
Now to perform this exercise on a TRX you’ll put your feet into the TRX straps and then while
Keeping your core tight you’ll lift your body up into a push-up position.
Once you get into that position you do it the same way that you would with the val slides
So you’re going to bring your knees in towards one arm, then return to the pushup position, and then bring the knees to the other arm, again going back and forth for reps.
Another similar exercise that’ll help work your deep tissue transverse abdominis, as well as your external abdomen muscles, is the cross-body mountain climber.
Exercise 6: Cross Body Mountain Climber
You’re going to start once again in a push-up position but instead of performing regular mountain climbers, you’re going to bring one knee to the opposite elbow and really squeeze your abs for a second before
Return to the starting pushup position and then switch sides.
With this one, it’s very important that you’re really driving your knee up far enough to engage your core. If you’re just turning from side to side without driving that knee forward flexing at your torso it’s going to be much less effective.
Exercise 7: V Sit Ups
With V sit-ups you would start laying on your back with your hands above your head and your feet slightly elevated off the ground.
Then you would raise both legs up as if you’re doing a leg raise. At the same time, you’ll sit your upper body up, which should create what looks like a v from the side.
As you sit-up, you want to reach your hands towards your feet. Then lower back down to the starting position and repeat for reps.
Now once you get better at this exercise you’ll want to move on to the more advanced version. For the advanced version, You’ll be using a weighted medicine ball to make it more challenging and you’ll pass that medicine ball from your hands to your feet back and forth for each rep.
As you get stronger you want to continuously grab a heavier and heavier medicine ball to keep progressing with this exercise.
Exercise 8: Oblique V Sit-Ups
Lay on one side with your hips tilted more towards your butt rather than straight on your hip bone.
Then you would put the arm closest to the floor straight out in front of you and place your opposite hand behind your head.
You’ll also slightly elevate your feet off the ground before starting.
Then lift your upper and lower body up off the ground at the same time and aim to bring your elbow to your knees while keeping the legs relatively straight.
Then lower back down slowly and repeat for reps. Last but not least is a simple yet effective exercise…. the oblique crunch.
Exercise 9: Oblique Crunch
You would lay on your back with your knees bent and you’ll turn your knees over to one side so that one is stacked on top of the other.
Then you’ll place both your hands at the sides of your head and you’re going to Crunch up towards the direction of your tailbone.
Then lower back down and repeat for reps and make sure that you perform a set on each side.
Like I said earlier even though we’re crunching rather than raising our legs this one will still develop that lower part of the oblique’s helping you get that v cut outline around your lower abs.
Also, keep in mind if this exercise doesn’t feel challenging enough and you want to make it harder you can always
hold a weight behind your head as you perform the crunches. So, those are some of my favorite exercises to help build up the muscles responsible for that v -cut.
What I want you to do now is take a screenshot of this v cut ab workout that’s on the screen right now.
You’ll see it organized a little differently.
The exercises are grouped in circuits where you would perform each back to back with no break, and only take a break after completing all three. Each circuit should be repeated for 3 sets.
If you’re advanced you can just jump in and do the entire workout.
However if you’re a beginner you may just want to start off with one or two of these circuits at first, and then work your way up. You’ll also need to have a solid nutrition plan to get lean and stay lean enough to really see your abs pop.
If you want a super-simplified approach that requires no trial or error try my 6-week shredding program.
You’ll get a diet plan that’s based on your preferences and can be customized to suit a number of dieting styles including intermittent fasting, keto, vegan, vegetarian, carb cycling, and much more.
You’ll also get a 42 recipe cookbook that’ll go hand in hand with your chosen meal plan as well as a 6-week workout plan with a full video exercise library included so that there’s no guesswork.
On top of all that you’ll get an accountability coach that’ll guide you through the entire process and answer any questions that might come up.
To find the perfect plan for your body use my free diet/workout planner tool below
My passion for fitness began when I was 14 years old. I naturally fell in love with training and haven’t stopped since. At 18 years I acquired my first personal training certification from ACE after which I opened my first of 3 transformation studios in 2011. I love to share my knowledge through personal training, my online courses, and youtube channel now with over 3,000,000 subscribers! I can happily say that we've helped over 15,000 people get in great shape over the years. I'm always here for my customers so if you need help don't hesitate to send your questions to firstname.lastname@example.org