V-Lines: What They Are & How to Get Them

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Best exercises and foods to eat to get v-line abs
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You’re on TikTok when you come across a user talking about “sexy v-lines.” Huh? What are those? V-lines are most popular in the male physique and are the strong vertical lines on either side of the hip bone that dip down the torso in a V-shape. These lines are very admirable in the modeling and weight-lifting world, and we happen to know everything about them. Keep reading to learn more about v-lines and how to achieve them.

V-Line Abs: Quick Overview

A v-line is a visible, muscular line at the base of the torso where the obliques and abdominal muscles meet. This line can be seen on men and women with very low body fat percentages. To achieve v-lines, you must eat in a calorie deficit and workout regularly.

Section 1 of 6:

What is a v-line?

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    V-lines are only visible in those with extremely low body fat. This means an 11% or lower body fat percentage for men and 14% or lower for women. These muscular lines are very popular in the fitness community as they’re considered sexy and appealing. [1]
    • V-lines are called v-lines because they make a “V” shape at the bottom of the torso, but they are often also called “V-cuts abs” and “sex lines.” [2]
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Section 2 of 6:

Best Exercises for Getting a V-Line

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    Hang from a pullup bar with your hands a bit wider than your shoulders. Raise your knees to your chest, hold, and then release. Aim to do 12 reps (raising and lowering your knees) for 3 sets, resting for 20 to 30 seconds between each set. [3]
    • For an added challenge, lift your legs straight up and down rather than bending at the knee.
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    Kneel down on the floor while holding an ab wheel . Position your knees under your hips and roll the wheel directly in front of you, moving into a plank position. Tighten your core and roll back up. Do this 15 times for 3 sets, resting for 20 to 30 seconds between each set. [4]
    • Try placing a yoga mat or towel under your knees for additional support and cushion.
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    Hold a barbell out in front of you with both hands with your feet shoulder-width apart. Swing the bar left and then right for 1 rep. Do this 10 times for 3 sets, resting for 20 to 30 seconds between each set. [5]
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    Lie down on your back with your legs out and arms above your head. Bend your hips and knees toward your chest and crunch up to make a “ball” shape. Hold the pose, and then release. Repeat this 12 times for 3 sets, resting for 20 to 30 seconds between each set. [6]
    • Do this exercise on a yoga mat for added comfort.
    • Place a resistance band around your feet and hands to make the exercise more challenging.
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    Stand next to a weighted barbell with your feet shoulder-width distance apart. Sink your hips back in a squatting position to bend down and pick up the bar with one hand. Engage your abs, stand up, and walk 50 yd (150 ft) with the barbell. Set the bar down, switch sides, and repeat. Each 50 yd (150 ft) is 1 set; repeat for 3 sets with 20 to 30 seconds of rest between. [7]
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    High-intensity interval training or HIIT burns more calories in less amount of the time. The training routine helps you gain muscles by focusing on intense bursts of exercise followed by short periods of rest. [8]
    • Do a HIIT workout by starting with a series of mini-challenges. For instance, if you're riding a bike, go all out for 20 to 60 seconds every 10 minutes during a 30 minute ride. [9]
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Section 3 of 6:

Best Diet for Getting a V-Line

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    To lose weight, you must consume less calories than you burn. Because you need a low body-fat percentage to gain visible v-lines, it’s important to lose body fat. Start by aiming to eat 200 or 300 fewer calories daily to slowly and safely lose weight. [10]
    • Calculate how many calories you need to eat by finding your basal metabolic rate using the Harris-Benedict Equation: [11]
      • For men: 66.47 + (13.7 * weight [kg]) + (5 * size [cm]) − (6.8 * age [years])
      • For women: 655.1 + (9.6 * weight [kg]) + (1.8 * size [cm]) − (4.7 * age [years])
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    To gain muscle, you need protein. Even if you’re eating in a calorie deficit, it’s important to ensure your body is getting the nutrients it needs to break down fat and build up muscle. Opt for lean proteins like chicken, turkey, fish, and eggs. Aim to eat 1 to 1.5 grams of protein per kilogram of weight. [12]
    • For example, if you weigh 150 lb (68 kg), eat 55 g (1.9 oz) of protein a day.
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    Although you want to lose fat and gain muscle, you shouldn’t cut out every fat from your diet—they can be healthy for you! Fats give you energy and help balance your hormones, so add avocados, seeds, olives, and nuts to your diet to stay healthy. [13]
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    In the diet world, “carbs” have a bad reputation, but not all carbohydrates are bad for you. Carbohydrates can help you sustain energy and stay full while losing weight. Focus on eating whole grains, fruits, and vegetables. Swap out processed foods for whole foods that aren’t processed in a factory. [14]
    • For example, swap white bread for whole wheat bread and white rice with brown rice.
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    The best way to get v-lines is to eat in a calorie deficit; however, this doesn’t mean you should eat less. Focus on eating lean proteins, whole grains, low-fat dairy, fruits, and vegetables. [15] Then, plan smaller meals more frequently throughout the day to keep your energy levels up.
    • For example, opt for a meal of grilled chicken, steamed broccoli, kidney beans. [16]
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    Pre-packaged snacks and treats can have hidden ingredients that can make it more difficult to lose weight, such as trans fats, added sugar, and high sodium levels. So, in order to get those v-lines, swap out a bag of chips and soda for an apple and glass of water. [17]
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Section 4 of 6:

General Tips for Success

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    V-lines don’t just appear overnight. They take a lot of work and commitment to achieve. So, stay consistent and keep up with your training and dietary regimen to meet your goals.
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    When it comes to training, it’s important not to overdo it. So, add 5 or 10 more minutes to your ordinary workouts to help shed some body fat and make those v-lines more prominent.
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    If you don’t have v-lines right now, that’s okay! Your body is beautiful and strong just the way it is. While having v-lines may be a goal, it shouldn’t define your self worth. [18]
    • If you’re feeling self-conscious , look in the mirror and tell yourself 3 things you're grateful for about your body that don’t involve looks. Maybe you’re thankful for being able to climb the stairs to your bedroom, walk with the dog, or dance around.
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Section 5 of 6:

Are v-lines genetic?

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    Whether or not you have defined v-lines can depend on your anatomy. It may be easier for some to gain v-lines because of the anatomical structure of their abdominal muscles. While for others, it may be more challenging to gain the physique because they have sunken, uneven, or angled abs.
Section 6 of 6:

Why are v-lines attractive?

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    There’s a reason why some people call v-lines "sex lines." For some people, there's just something hot about the chiseled definition around the lower abs. Plus, v-lines point "down there," which can be a turn-on for some people.
    • Historically, muscular physique were considered attractive and sexy because it signified that a person was physically strong and healthy enough to support and protect a family. [19]
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      • In the cosmetic world, v-line surgery is a procedure that changes the shape of the jawline and chin. Also called a Rhinoplasty, this procedure makes these facial features more defined and narrow, like a “V.” [20]
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      References

      1. ↑ https://girlletsglow.com/fitness/v-lines/
      2. ↑ https://workout-temple.com/en/exercise-guides/v-line-ab-workout/
      3. ↑ https://www.mensjournal.com/health-fitness/how-get-sex-lines-v-lines-just-6-moves
      4. ↑ https://www.mensjournal.com/health-fitness/how-get-sex-lines-v-lines-just-6-moves
      5. ↑ https://www.mensjournal.com/health-fitness/how-get-sex-lines-v-lines-just-6-moves#gid=ci02b8d175500a2605&pid=4-reverse-crunches
      6. ↑ https://www.mensjournal.com/health-fitness/how-get-sex-lines-v-lines-just-6-moves#gid=ci02b8d175500a2605&pid=4-reverse-crunches
      7. ↑ https://www.mensjournal.com/health-fitness/how-get-sex-lines-v-lines-just-6-moves#gid=ci02b8d175500a2605&pid=4-reverse-crunches
      8. ↑ https://my.clevelandclinic.org/health/diseases/23968-subcutaneous-fat
      9. ↑ https://health.clevelandclinic.org/think-you-cant-do-high-intensity-interval-training-think-again
      1. ↑ https://health.clevelandclinic.org/calorie-deficit
      2. ↑ https://www.diabetes.co.uk/bmr-calculator.html
      3. ↑ https://www.unitypoint.org/news-and-articles/how-much-protein-do-you-need-daily-ideal-protein-intake-for-muscle-growth-weight-loss-and-managing-chronic-conditions
      4. ↑ https://www.helpguide.org/articles/healthy-eating/choosing-healthy-fats.htm
      5. ↑ https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/carbohydrates
      6. ↑ https://my.clevelandclinic.org/health/diseases/23968-subcutaneous-fat
      7. ↑ https://www.unitypoint.org/news-and-articles/12-metabolism-boosting-foods-to-aid-weight-loss
      8. ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/8-ways-to-lose-belly-fat-and-live-a-healthier-life
      9. ↑ https://kidshealth.org/en/teens/body-image.html
      10. ↑ https://taperedmenswear.com/blogs/tapered-blog/do-girls-find-v-taper-attractive#
      11. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5682158/

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