Getting the v-line shape that defines your torso is no easy feat. V-shape abs require developed abdominal muscles, as well as changes to your diet and cardio fitness to obtain a lower-body fat percentage. Other factors, such as your genetic predisposition, and where you store fat also affects how or if you obtain a V-shape cut. Whatever the case, you can't go wrong cutting fat and packing on muscles.
Determine your body-fat percentage and create a fat-loss goal. Estimate your body-fat percentage with an Online calculator or consult a professional trainer for a more accurate percentage. According to Davey Wavey, a AFPA certified personal trainer, men need to reduce their body fat to between 6 to 13 percent while women need between 14 and 20 percent to get the v-cut stomach.
Drive up your metabolism with high-intensity interval training. The American Council on Exercise states that HIIT reduces abdominal fat and the fat just under the skin. After a five-minute warmup, perform one minute intervals of high-intensity and two minutes moderately intense cardio for a total time of 22 to 25 minutes. You can perform HIIT with several aerobic exercises including swimming, running, cycling or rowing. Aim to perform HIIT workouts once or twice a week in addition to at least 150 minutes of moderate exercise weekly.
Perform an effective ab workout. An ACE Fitness-commissioned study determined that the most effective ab workouts are the bicycle maneuver, captain’s chair and crunches on exercise ball. Perform the captain chair leg raises by resting your forearms on the arm pad and your hands on the grips. While standing, contract your abs to either raise your knees, raise straight legs or raise a single leg to hip level to complete one rep. Crunches on an exercise ball is performed by sitting on an exercise ball with your head and shoulders hanging off and your knees bent. With your hands behind your neck, flex your abs to raise your head and shoulders forward to complete one rep. These workouts target your obliques, which are at the sides of your abdomen and your rectus abdominis at the center. Aim for 12 to 15 repetitions in two or three sets and perform these exercises two to three times a week.
Create a calorie deficit. To lose a pound of fat, you need to burn 3,500 calories per week. Therefore, create a daily calorie deficit of 500 calories to lose a pound of fat weekly through aerobic exercise and lower calorie food choices. Start by consuming a diet of whole foods such as lean meat, seafood, lentils, beans and a variety of vegetables and fruit. Avoid deep fried food and opt for grilling and stir frying.
Control how you eat. To successfully create a calorie deficit without extreme dieting, reduce your portion size by 10 to 15 percent for each meal. Avoid adding salt to your food and limit your alcohol use as these can lead to stomach bloating. Eat five to six smaller meals to control your hunger and eat a well-balanced breakfast.