H
ave you always yearned to achieve the coveted V-shaped midsection? The V-definition on the lower abdominals is a physical trait; that is eye-catching whenever you take your shirt off. It’s no longer enough to merely hit the crunches to accomplish the V-definition; you need to train your abdominal muscles in isolation to achieve that.
To achieve the V-cut abs, you need to incorporate exercises to train your external obliques, internal obliques, transverse abdominis, rectus abdominis, erectors, glutes, and all the muscles groups that make up the core.
And it’s not enough if you perform the exercises, you’ll need to dedicate yourself to a nutrition program, reduce the calorie counts, and should lower your body fat levels significantly enough to build those oblique muscles.
Below we have mentioned ab exercises that hit the core as a whole and target oblique muscles and help you build the ripped V-cut abs.
Perform each exercise for 15 counts with 30 seconds rest after each set.
LEG LIFTS
1. Lie on your back on the floor with your legs straight out in front of you, hands by your side or underneath your glutes.
2. With your legs straight and together, lift them upwards by contracting your abdominals until they are 90 degrees to the floor.
3. Hold for 30 seconds, and then lower your legs slowly without arching your back.
FLUTTER KICKS
1. Lie on your back with your hands under your buttocks, keeping your knees straight and ankles together.
2. Keep your arms straight and in line with the floor with palms facing down.
3. Raise your legs a few inches off the ground and keeping your abs engaged, raise and lower your legs in an alternating fashion.
FLOOR WIPER
1. Lie on your back with your arms straight out at the sides and palms pressed firmly to the floor.
2. Raise your feet off the floor and swing your hips and legs to one side like a windshield wiper until you feel a stretch in your obliques and lower back.
3. Hold the stretch for 15 seconds and swing your hips and legs to the other side.
4. Make sure your legs don’t touch the floor while you swing your legs.
5. When you complete the swing on both sides, you finish one rep.
HANGING KNEE RAISES
1. Start by hanging on a pull-up bar with an overhand grip (your hands should be about shoulder-width apart).
2. Engage your core and raise your knees to chest level.
3. Pause for 15 seconds when your thighs are parallel to the ground.
4. Allow your pelvis to untuck, and lower your legs slowly and return to the starting position.
REVERSE CRUNCHES
1. Lie flat on your back with your arms by your sides, core braced, and legs bent such that your thighs are at 90 degrees to the floor, calves parallel to it.
2. Raise your hips off the floor and pull your knees towards the chest to perform a reverse crunch.
3. In a controlled movement, return your legs to the starting position.
SUPERMAN PUSHUPS
1. Get into the pushup position with your hands supporting your weight on your toes and hands.
2. Now, lower yourself to bring your right knee to the corresponding elbow.
3. Hold for 10 seconds and return to the starting position.
4. Engage your core muscles and push yourself back to the initial position.
5. Now, bring your left knee to the left elbow. Make sure your knees are high and away from the floor.
6. Squeeze your oblique as you crunch your leg up.
OBLIQUE V-CRUNCH
1. Lie on your right side with your knees slightly bent.
2. Place your right hand on your abdominals and your left arm behind your head.
3. Raise your legs and your torso simultaneously crunching your obliques and trying to touch your left knee with your left elbow.
4. Hold the crunch and slowly lower yourself back down to the starting position, repeat and switch sides.
JUMP ROPING
1. Hold the ends of the jump rope in each hand out to your sides with the middle of the rope behind you.
2. Keeping your core engaged, swing the rope up over your head.
3. As the rope swings down, jump over the rope with both feet.
4. Swing the rope behind you, repeat.
V-UPS
1. Start on your back with your legs at a 45-degree angle, your hands holding weights and shoulders off the floor.
2. Lift your torso and bend your knees.
3. Hold the V-position for 10 seconds. Return to the starting position keeping your core engaged.
AB WHEEL ROLL-OUT WORKOUT
1. Kneel on the floor and place the ab roller in front of you.
2. Grasp the handles of the roller with each hand.
3. Engage your abs and slowly roll the roller forward until your body stretches and your arms are straight out in front of you (without arching your back).
4. Roll back to the starting position keeping your core engaged by rolling back into your knees.
Your dream doesn’t become reality through magic, it takes sweat, determination, hard work in the gym, and discipline in the kitchen…
Not to forget, consistency and patience are the keys to achieving any fitness goals…
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