Content

• To step
• Part 1 of 2: Strengthening the lower abs
• Tips
• Warnings

You've probably seen them in the gym and on countless YouTube and Tumblr pages - impossibly polished, low abs that combine to form a V above the pelvis. Do you get terribly jealous of such tight midsections? Is your own stomach a bit on the ... floppy side? Don't despair - with a vigorous abs workout and a smart cut in your fat consumption, you too can grow an eye-catching V-cut. But watch out - some people have more aptitude for this than others, so depending on the material you have to work with, it may take longer than you expect to see results.

To step

Part 1 of 2: Strengthening the lower abs

1. Tackle your lower abdominal region with various exercises. The rectus abdominis (your "six pack") extends from the bottom of your chest to the top of your hips. While many exercisers engage in sit-ups and crunches for the upper and mid region of your abdomen, a strong V-cut requires a workout that targets the lower regions of your abs. Varied abs exercises for building strong abs and muscle definition can tone your entire core and reduce the risk of back pain. Below are some examples of exercises for the lower abdominal muscles that help form a V-cut.
2. Keep your diet lean and healthy. Even the strongest, most developed abs are invisible when hidden under a thick layer of fat - most heavyweight power lifters, for example, have an insanely strong core but look fat, due to their relatively high percentage of fat. If you are carrying belly fat around your waist then getting rid of it is essential if you want to show a V-cut, and one of the best ways to do that is by following the right diet. Eat fewer calories than you burn each day, while ensuring that you are getting all the nutrients your body needs, and you will lose weight at a healthy, controlled pace.
   • There are numerous diets to be found both online and in magazines and magazines for weight loss. Some are healthy and deliberate, others are amateurish and unrealistic, while some are simply unhealthy. Most good weight loss programs recommend a diet based on the following principles:
     • Eat less sugary, fatty foods. As a reward, omit desserts from your diet, except for what you allow yourself from time to time.
     • Choose lean but filling sources of protein. Chicken breast is an excellent choice, as are certain types of fish and the lean cuts of red meat. Low-fat dairy products, nuts, and seeds are also good choices.
     • Eat fresh fruits and vegetables. This nutrient-rich, low-calorie food is essential for maintaining your health.
     • Eat carbohydrates in a healthy degree. If possible, it is wise to opt for wholemeal products, which are healthier and more filling.
   • Do not go for starvation diets or detoxification programs to lose weight. A person has to eat every day. Denying your body the necessary nutrition makes you tired, you become easily irritated and it numbs your senses. It will be a lot harder to do the muscle-building exercises you need to get a V-cut and you will be more likely to lose muscle mass. In severe cases, it is even possible that your health may be permanently damaged.
3. Drink lots of water. It has been believed for years that drinking water helps with weight loss and weight maintenance.More importantly, however, it is vital to almost all bodily functions. Now that you have hopefully started your cardi exercises, you will notice that through sweating you are losing a lot more water than usual. Water that you will need to replenish to keep you alert, focused and healthy. Many diets recommend drinking at least 8 glasses of water per day.
4. Also consider starting with strength training. There is some research that concludes that compared to strength training, cardio is the better choice for weight loss. But this is getting a bit out of style as there is also plenty of evidence that a combination of both offers the most benefit, supported by the fact that while cardio alone is enough to burn fat, strength training with weights will get your basal metabolic rate down. increased, which will increase the number of calories you burn per day. If you are currently on a weight loss diet, it is doubtful that you can gain muscle mass with strength training. However, it will improve your fitness and, according to some sources, the amount of muscle mass that you would otherwise lose through weight loss can be greatly reduced, causing almost nothing but fat loss.
   • If you choose the option to include weight training, stick to a healthy, balanced exercise regimen, whether you're working with or without weights. Exercise evenly - never just switch to heavy weight exercises, otherwise you risk serious injury or permanent damage to your body.
5. Increase your overall activity level. This is one of the most effective methods of losing fat without having to engage in drastic dieting or time-consuming exercise. This change in your pattern can be really tricky depending on how busy you are throughout the day. Just look for ways to increase your physical activity every day. Almost everything you do during the day will have a stimulating effect on your metabolism, which can cause you to lose weight. Try to increase your physical activity in the following way:
   • Commute / work traffic. Instead of going to work by car, you can also walk, cycle or run. Or take public transport so you have to walk to and from the bus stop or train station.
   • Work actively. If you have a job where you spend a lot of time at the desk, find opportunities to get out of your chair. Maybe a desk you can stand behind or a walking desk is for you, or put your computer on a few crates or boxes to improvise a "poor man's" standing desk. Alternating the way you work is also a good way to avoid back problems.
   • Relaxation. Instead of lying down on the couch in front of the TV, you can keep moving on an elliptical or do a few simple exercises (like jumping jacks or lunges) on the floor.
6. Be consistent and patient. These muscles do not develop within a day.

Tips

• Eat the right way. This cannot be overemphasized and is more important than any exercise. If you want to see results, eat healthy and sensible.
• Minimize fat intake. Do not drink soda, including diet. If you do this, every diet is doomed to fail in advance. You can reward yourself, but you have to earn that reward. Give yourself 1 reward per week, or 3 every 2 weeks. Not all day, but a nice meal or your favorite drink as a reward. But don't reward yourself with fast food, because then it will take you days to get rid of it.
• Eat a lot of protein. Proteins (proteins) are substances in the body that contain amino acids and are essential for maintaining and developing all parts of your body, including your muscles. Go for at least 1g of protein per 400g. body weight. Protein shakes are a great source of (lean) protein.
• Once it becomes clear that you've gotten fitter and the V shape is already visible, look for more advanced workouts.

Warnings

• Don't starve yourself. Make sure that healthy eating is part of your life and is not a temporary phase. So it is important to get enough calories, but not in excess. Eat more and earlier in the day, so that you have enough energy, but do not or hardly eat in the evening.
• Don't do the more complex routines yourself, as there are several that can cause serious injuries if there is no "spotter" to intervene.