V-Line Workouts – Fork Putdowns, Table Pushaways & More
When you think of perfect abs, you probably imagine a perfect, toned 6-pack or 8-pack. But what really sets a good pair of abs apart from a great pair of abs is the v-line. This part of the torso is like the perfect contour of the abs, and it will define your physique to let you get the most out of your gains.
The best v-line workouts will tone this part of your body while also strengthening your other muscles and overall contributing to your perfect physique. If you’re interested in how to get the perfect v-line, then you’ll be pleased to know that v-line workouts are easy and effective.
This is a guide to how to define your v-line with different exercises and routines, the best for veterans and beginners, and more.
V-Line Workouts – A Complete Guide
Let’s explain exactly what a v-line is. The v-line describes the line where the oblique muscles meet the abdominal muscles. The medical name for it is the transversus abdominus. Think of it like a corset or a belt, that sits below your ribcage and goes across your whole torso.
To tone the v-line, you need to focus on your lower core. You probably already know all of the benefits of strengthening your core muscles, but by focusing specifically on the upper or lower areas of your core you can increase your muscle definition in these areas.
Lower core exercises, or lower ab exercises, will focus on moving the lower body muscles such as the glutes, quads, calves, and others. You won’t need any equipment for most of these exercises, but a good exercise mat is recommended to make them more comfortable.
Leg lifts, side planks, reverse crunches, and ball slams are all great ways to define your lower core and your v-line. Once you know which exercises to focus on, you should have no trouble creating a routine that’s personalized to you.
If you need some inspiration, here is a complete updated guide to one of our favorite v-line ab workouts:
1. Begin with stretches as a warm-up. Since we’re focusing on the lower body, a great stretch to do is the seated straddle splits stretch.
2. Begin with mountain climbers. Start in a planking position, but with your palms on the floor and lifting yourself on your arms. Bring your knees forwards towards your chest as if you’re trying to run. 30 reps.
3. Next, we’re doing reverse crunches. Lie flat on your back, with your hand at your sides. Bring your whole lower body upwards, and then bring your knees towards your chest. Return to a neutral position after each crunch. 30 reps.
4. The third exercise is the straight leg raise. Still flat on your back, lift your legs as far as you can and hold this position for 10 seconds. Repeat 10 – 15 times.
5. Finally, the side plank. Begin in a standard plank position and hold this for 10 seconds. Then turn on your side so that your legs are outstretched and you’re holding yourself up on one elbow. Hold this for 10 seconds and repeat 10 times.
Fork Put-Downs Workout
Fork put-downs are one of the hardest, most stressful, highest endurance workouts there is. No, you don’t need any weights. You don’t need to go to the gym. Actually, you don’t even need to exercise at all.
If you ask someone for the best v-line abs workout, and they tell you about the fork put down, they’re either messing with you or trying to tell you how important a good diet is for building lower ab muscle.
To get a toned v-line, the very first step should be to lose weight in your lower stomach. Having a visible v-line requires you to be lean, with very little body fat percentage. This is easier said than done, but if you’re reading this then you’re already probably more motivated than a lot of people.
Just like fork putdowns, table push-aways are the fitness fan’s way of giving some simple advice: eat healthier or eat less.
Brutal as the joke might be, sometimes pushing away the table is what you need to do to achieve a great v-line. One of the most common struggles that people have when dieting is over-eating. For most people, this isn’t done on purpose, and it isn’t to the point of dangerous levels.
The thing is a lot of people will eat because they feel they need to. When you get home after work, your first thought will probably be on what to have for dinner. Are you hungry? No, probably not…but eating is what people do in the evening, right?
To get a great v-line and to make your v-line workouts show the best results, dieting is important. To take the first step, you should try to train your brain to listen to your body by practicing only eating when you’re hungry.
Best Workout For V-Line Abs
For v-line abs, you’re going to need to be smart about what you eat, how you eat it, and when you eat it. When it comes to workouts, there are recommended exercises that will help to tone the areas you care about.
For a beginner’s guide to v-line abs, you should start with strengthening your core. This will help you with more intense exercises, and also be the first step to defining your v-line abs.
We find that the best workout for v-line abs is the ab wheel rollout. The ab wheel can be picked up for as little as $20 on Amazon and is an all-around tool that is fun to use and gets results.
The ab wheel rollout involves lying on your front while holding the ab wheel in both hands and pushing it out along with your upper body. You then bring the wheel back in and repeat. The motion will strengthen your upper and lower core, as well as help you build a solid v-line.
V-Line Workouts – Closing Thoughts
Thanks for reading our guide to the best v-line abs workouts. For the best v-line abs, focus on training your core, managing your diet, and keeping focused on your goal. To tone your physique, build muscle, and more, keep an eye out here for more exercise guides and diet guides.