The **V-cut** (or “Adonis belt”) is one of the most sought-after features of a chiseled core, characterized by the sharp, defined V-shape where the lower abdomen meets the hips. While **low body fat (nutrition)** is crucial for visibility, **targeted exercises** are essential to build the muscle density in the lower rectus abdominis and obliques that make this definition truly pop.

These 6 exercises are specifically chosen to target the lower abdominal fibers and the framing oblique muscles, helping you sculpt that desirable V-tapered look.

💪 The V-Cut Sculpting Routine

Perform these exercises 2–3 times per week, ideally at the end of your regular workout routine, focusing on perfect form and control rather than speed.

1. Reverse Crunches (Lower Ab Isolation)

Reverse Crunches Are An Amazing Move For Your Lower Abs | The Output by Peloton

Why it works: This move specifically targets the **lower abs** (the fibers below the navel), which are foundational for the V-cut.

  1. Lie flat on your back, hands by your sides or lightly under your glutes.
  2. Lift your legs so knees are bent at 90 degrees.
  3. Contract your lower abs and **lift your hips off the floor**, bringing your knees toward your chest.
  4. Slowly lower your hips back down and repeat.

Sets & Reps: 3 sets of 15–20 reps.

Pro Tip: Focus entirely on squeezing your lower abs to curl the pelvis; avoid using momentum from your legs.

2. Jack Knives (Full Abdominal Combo)

How to Do Jackknife Sit-Up: Muscles Worked & Proper Form – StrengthLog

Why it works: A powerful compound move that combines a leg raise and a crunch, hitting the **entire rectus abdominis** and hip flexors simultaneously.

  1. Lie on your back with arms extended straight overhead and legs stretched out.
  2. Simultaneously lift your legs and upper body so your hands meet your toes (forming a “V”).
  3. Slowly lower back to the starting position with complete control.

Sets & Reps: 3 sets of 10–15 reps.

Note: Maintain tension and keep your lower back pressed into the floor as much as possible to maximize engagement and prevent strain.

3. Leg Raises (The Lower Ab Staple)

Leg Raise - JEFIT

Why it works: This is a classic move for **lower ab development**. The key is the controlled eccentric (lowering) phase.

  1. Lie flat on your back with hands under your glutes or lightly touching the floor.
  2. Keep your legs straight (or slightly bent for beginners) and lift them up to about 90 degrees.
  3. **Slowly lower them back down**, stopping just before your heels touch the ground.
  4. Repeat.

Sets & Reps: 3 sets of 15–20 reps.

Bonus: For more intensity, increase the time it takes to lower your legs (4-5 seconds down).

4. Side Bends (Oblique Tapering)

Dumbbell Side Bend - JEFIT

Why it works: Directly targets the **obliques**, the muscles that create the tapered frame of the V-cut.

  1. Stand tall with feet shoulder-width apart.
  2. Hold a dumbbell in one hand (start with bodyweight if new to the move).
  3. Slowly bend sideways at the waist toward the weighted side (do not lean forward or backward).
  4. Return to center using your core. Complete all reps on one side before switching.

Sets & Reps: 3 sets of 15 per side.

Tip: Keep your core engaged and your shoulders back. Go slow—the controlled movement is what activates the muscle.

5. Ab Roll Outs (Transverse Abdominis Engagement)

Ab Wheel Rollout • Bodybuilding Wizard

Why it works: A full-core exercise that intensely targets the **transverse abdominis** (deep core), helping to create a tighter, flatter midsection from the inside out.

  1. Kneel on the floor with an ab wheel or a light dumbbell with a stable grip in front of you.
  2. Roll your body forward slowly, extending your arms while keeping your core tightly braced (fighting against back arching).
  3. Pull yourself back to the starting position using only your abs.

Sets & Reps: 3 sets of 8–10 reps.

Warning: Form is everything. Stop the roll immediately if your hips sag or your lower back arches to prevent injury.

6. Flutter Kicks (Lower Ab Endurance)

How to Do Flutter Kicks: Form, Muscles Worked & Techniques - SQUATWOLF - AE

Why it works: A simple but brutal exercise for **lower ab endurance** and hip flexors that maintains constant tension.

  1. Lie flat on your back with your hands under your glutes or lightly on the floor.
  2. Lift your head and shoulders slightly, and lift your legs a few inches off the ground.
  3. Alternate kicking one leg up and the other down in a fast, controlled, small-range motion.

Sets & Reps: 3 sets of 30 seconds to 1 minute.

Key Point: The movements should be small and controlled. The lower your legs are held (without arching your back), the greater the intensity on the lower abs.

📈 Final Thoughts: The V-Cut Equation

Chasing the V-cut is a journey of consistency and two critical factors:

  • Body Fat Percentage: The V-cut is typically only visible when men reach 10–13% body fat and women reach 16–20% body fat. Focus on **dietary consistency** first.
  • Muscle Density: These 6 exercises build the strength and density in the lower abs and obliques necessary for the V-shape to stand out once the fat is shed.