Alright, alright, alright…
I was at the gym the other day and I bumped into a buddy of mine. After a few minutes of joking he asked me a question that I seem to get more and more frequently.
Chris: “Bro, how do you get the v abs? You know, the sex lines, crotch muscle, v cut, super v, adonis belt, apollo’s belt, iliac furrow…”
I laughed for a second because many of the names he spat out at me I never even heard before. However, lucky for him I knew exactly how to build this muscle.
I took him through my v abs workout routine and he could totally feel that muscle working for the first time in his life.
What’s so great about V Abs?
Nothing really… EXCEPT that something is hardwired into women’s brains so that when they see the v lines they somehow throw all inhibitions to the wind and go wild!
But seriously, so many girls go ‘ga-ga’ over this muscle. In fact, after the movie Thor came out all I heard was girls talking about how the loved the v shape of Chris Hemsworth’s abs.
The Key To V Abs
Before you can even think about achieving the elusive v abs you must first drop any excess body fat you are carrying around. The leaner you are the more visible this muscle will be. I personally don’t like to shoot out certain body fat figures to aim for. Body Fat testing for the most part is too unreliable and results vary drastically. In addition the accurate forms of body fat testing get quite expensive. What you will need to shoot for is a narrow waist line. How narrow? Ideally 45% of your height or 1/2 to 1″ less than 45% of your height. So if your 6′ tall than you are going to multiply 72 (6 feet in inches) by 0.45. This will give you 32.4. Therefore you will want to get your waist between 31.4 to 32.4″
You want to measure your waist with a measuring tape around belly button level. Maintain relaxed posture (don’t suck in and don’t push out). If your waist is greater than 45% of your height you will need to reduce your weekly caloric intake until you reach the ideal range. Notice how I said weekly and not daily? This allows for cheat days.
The Best Exercises for V Abs
Once you achieve that narrow waist-line you should start to notice some v-lines forming. However if you to want stand out you’re going to have to build and strengthen this muscle.
So without further ado, here are the best exercises for creating sharp v lines:
1.) Side to Side Knee Ups:
This is probably my favorite exercise for developing the v muscle. I was first introduced to this exercise by Rusty Moore of Fitness Black Book. This exercise involves hanging from a pull up bar with your arms locked out. From here you’re going to raise your knees up to the side alternating side to side. This exercise works best for high repetitions. Ideally you want to build up to 60 reps total (30 per side). When doing this exercise you want to keep constant contraction on your abs. Therefore you will only bring your knees down just below parallel instead of straightening your legs up completely.
2.) Leg Raise From Dip Bar + Leg Spread:
Another great exercise for the v abs muscle. For this exercise you are going to support your body with straight arms on a pair of parallel dip bars. From here you are going to lift your legs up until they are parallel to the floor. From here you are going to spread your legs wide forming a large v and then your going to bring them back together and return to the starting position. Repeat for 6-15 reps. If you have very strong abs you can perform 2 or more leg spreads per rep. Ex: lift legs up, open legs, close legs, open legs, close legs and lower.
3.) Renegade Rows
Renegade Rows are an awesome exercise. Renegade Rows are incredible for building super tight obliques that serve to frame the six pack and offer stability. However one thing that people don’t realize is that the v shape muscle is directly connected to the obliques. As a result by strengthening the obliques you also improve the v shape muscle.
The Kinobody V Abs Ultimate Workout
1.) Leg Raises on Dip Bars + Leg Spread: 3 x 6-15 reps
2.) Renegade Rows: 3 x 6 reps per side
3.) Side to Side Knee Ups: 2 x max reps
4.) Plank: 2 sets x max time
- Perform this workout 2-3x per week
- Rest 60 seconds in between sets
- You can perform this workout at the end of your usual workout routine