How To Get V Abs (The Muscle That Drives Women Crazy…)

Sex Lines

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

Workout Notes:

  • 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
Want to download this V-Abs Workout as a PDF to take it with you? Click Here to download it now.


  1. Sebastian

    Hey there! I have a question. I’ve been working abs every week for 2 years now. (at the gym) And I’ve still not received those popping abs. I have a low fat percentage somewhere below 9%. I think the problem may be that I work them too much. Usually spend about an hour and a half three times a week on only abs. Is that too much? How long do you normally work your abs? Let me know :)

  2. João

    hi greg, i can do every exercises that you list on this ab workout, but i can´t do side to side knee raises because i dont have acess to a pull up bar, there is any exercises that i can do instead?

    Tks man

    • Greg

      You’re probably fine. Stop doing oblique raises, drop some fat and build up your upper back, shoulders and upper chest.

  3. Jason

    Hey, I have pretty low body fat and decent defined abs. How long would it take for my V line to show? Also, can I achieve a V line by just doing side planks, and back planks?

  4. Brett Lester

    Hey, thanks for posting the video. This was really helpful. My question is what advice do you have to get an extra deep “V” cut?

    I have a mild “V” cut, but I see people with very V cuts that are very pronounced.

    • Greg

      It’s partly genetic! Make sure to stay very lean and follow the workouts and exercises from this article. With time it will become more prominent.

  5. Luis

    What’s some good food to eat to loose weight I been trying to loose weight so I can start getting my abs by doing crunches and more but what’s some good food to eat

    • Greg

      It’s really about the amount of calories you’re getting in. But foods that seem to be the most filling and best allow me to hit my calories and macros include lean meat, veggies, potatoes, fruits and cottage cheese.

  6. auntypizza

    “something is hardwired into chicks brains so that when they see the v lines they somehow throw all inhibitions to the wind and go wild!”

    “Chicks” … yeah … well ….

    Anyway, I’m a female (straight) and I don’t like over-pronounced v muscles …. so much for THAT theory.

    • Ricauw

      Note how you say “I don’t like” The fact is that the majority of the woman will melt for a proper v-line. Doesn’t mean all woman are into it, some might prefer a more… chubby man… nothing wrong with that either auntypizza ;)

  7. Jeremy Nap

    Hey. Nice videos man. I already have V lines, but I’m trying to get the more deeper and pronounced….but I just can seem to do it. I’ve been doing all those exercises as well. How do I do this? More weight? More Reps?

  8. Elie baredes

    Thanks for the awesome post!
    I’ve read some articles that any ab exercise involving side to side movements will thicken the obliques resulting in a wider and unproportioned waist, wich sounds quite unnattractive. Is this true or can I perform these exercises worry free?

    • Greg

      Well these exercises won’t add much size to the obliques. You’re going to really thicken the waist with heavy weighted side bends.

  9. ahmadz

    can you help here
    I’ve been training for 3 mo I’ve lost 13kg
    and reduce my waist from 37″ to 31.5″ and I’m 5.6″ tall but still can see my abs or the v line at the same time i can feel my abs but cant see them what do you think I should do before the summer. .

    • Greg

      It will take time – keep training your abs hard and you’ll probably have to get your waist down to 30″

    • Greg

      Depends what your goal is and how much you weigh and your activity level and body composition.

      • Matt

        10-4… Totally understand

        … as an example (so I can develop from some benchmark) … if it were you just prior to achieving vlines, what would be your caloric intake based on your body type? Maybe if share that, it can give me a starting point… Thx!

        • Greg

          I’d suggest around 12 calories per pound of bodyweight. You should see a weekly improvement in definition.

  10. Billy Baseball

    This may sound crazy, but I’ve found that one of the very best exercises to work my abs in chin-ups. I do about 40 chin-ups (4 sets of 10 each), and I do these 3x / week. Chin-ups work just a ton of different muscles in the upper body. And surprisingly, they’re just about the best abdominal exercise I’ve come across!

  11. Scott Shaw

    What type of workout machine is in your video ? Price ? Types of workout you can do with it?

  12. Jonas

    I have a question for you. I train my abs once every week, in addition to 10 minutes everyday before i go to bed. when I go to the gym to train my V abs, or the whole ab group in general, I train for like two hours, and do really many exercises, where some of them are heavier than others. should i rather be doing less exercises, but heavier? Or should I continue doing what I do? keep up the good work btw, really motivating!

    • Dude you’re doing way too much! Training your abs doesn’t make that much of a difference. Stick to 2-3 sessions of 10-15 minutes max. Focus your attention on lifting – heavy incline presses, chin ups, one leg squats…

  13. Hi Greg I’m 17 and im 5’10 1/2 I weigh 213 would 180 be good weight I have 20% body fat what would be a good body fat %