What is a V-line?
A V-line is a muscular line between the obliques and transversus abdominis muscles. 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; however, they take a lot of work to achieve. 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.” The best way to get V-lines? Plenty of targeted training and eating in a calorie deficit.
How to Get a V-Line
Eat smaller, more frequent meals. 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. 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. Aim to eat 200 or 300 fewer calories daily to slowly and safely lose weight. Calculate how many calories you need to eat by finding your basal metabolic rate using the Harris-Benedict Equation: 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]) Avoid packaged and snack foods that have high trans fats, added sugar, and high sodium levels, as these can make it difficult to lose weight.
Add a bit more time to your exercise routine. 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. Add these exercises to your training rotation to target V-lines: Hanging leg raise Ab wheel Barbell Russian twist Reverse crunch Cable crunches Try high-intensity interval training or HIIT to burn more calories and gain muscle with intense bursts of effort and plenty of recovery time.
Be consistent. 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. Keep a calendar or planner scheduling out your exercises and planning your meals.
Can you get V-line surgery?
Yes, but V-line surgery isn’t for the obliques and abdominal muscles. V-line surgery is a cosmetic procedure that changes the shape of the jawline and chin. Also called a mandibuloplasty, this procedure makes these facial features more defined and narrow, like a “V.” The surgery removes and shaves down broader parts of the mandible bone (the lower jaw) to achieve the desired shape. This surgery typically costs around $10,000. As with any surgery, V-line surgery has potential risks and side effects, including pain, headache, swelling, bleeding, and nerve damage.
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