When it comes to the perfect male physique, our thoughts often return to a certain Hollywood icon’s V-line abs in Fight Club. There’s good reason Brad Pitt’s body in that movie inspired a TikTok trend: he’s lithe yet muscular, slim but with some size. And, of course, he has the prized V-line shape to his abs. You may also remember a similar set of muscles from that era, on the singer D’Angelo in his video for “Untitled (How Does It Feel).” They’re the ultimate sign of a dialed-in fitness routine. But just what are they, and how can you get them?
What are V lines?
“V lines are where the obliques meet the transversus abdominis muscles. They are only visible when you have a very low body fat percentage, which can either mean 11% or lower for men, and 14% or lower for women,” explains David Wiener, a training and nutrition specialist at the AI-based fitness coaching app Freeletics.
Wiener says that V lines are “highly sought after”—and require a lot of effort and commitment to achieve. Doing 50 sit-ups three times a week will not get your there.
“The best way to work towards this goal is through a calorie deficit, targeted training and the right mind-set,” Wiener explains, adding that “some people may not find this a sustainable way to live, and therefore it can make achieving and keeping V lines unattainable.”
We have to stress this last part. While we all have obliques and transversus abdominis muscles, having visible V lines isn’t “normal” by any stretch of the word. Getting them requires pushing beyond your limitations and taking your workout routine to the next level. And the benefits are purely aesthetic.
“Furthermore, a low body fat percentage doesn’t necessary equate to optimum health,” Wiener says. “I would advise seeking professional opinion with your regime. And, genetics can either mean it’s easier to achieve, or a much harder task.”
Still want to get V-‘d up? Read on for Wiener’s tips for unleashing your inner Tyler Durden.
Stay consistent
V lines are doable, as long as you’re willing to put the work in, and stick with it. “A lot of people assume reducing body fat is a really hard process, but as long as you are focusing on good nutrition while staying in a calorie deficit, and participate in a good training regime, you will see results,” says Wiener.
Find your drive
Once you know your motivation, make sure you keep it top of mind stay as you pursue your goal week after week. “Gaining V lines doesn’t mean putting 110% into your intensity of workouts, but rather 110% into your commitment for a lifestyle change, and the amount of time and motivation you put into your regime,” Wiener says. Knowing why you’re doing it will help when your commitment wavers.
Don’t go all out every day
It can be tempting to think that getting an extreme result requires an extreme routine. Not necessarily. “Gaining V lines can be a tough process, but you do not need to be participating in high-intensity cardio every day or lifting really heavy weights,” says Wiener. “As long as your heart rate is in the cardio zone [70-80% of your max heart rate], you can reduce body fat with low intensity cardio—although you do need to be taking part in this cardio for longer amount of time to see results. The recommended 30 minutes a day will simply not be enough to get V lines.”
Choose the right food, not less food
“Being in a calorie deficit can mean a reduction in energy, especially if you are participating in more exercise than you normally would,” says Wiener. “However, focusing on the correct foods rather than less food is the answer to you succeeding and maintaining good energy levels. Eating smaller, more frequent meals which are protein-rich and contain complex carbohydrates can help to ensure you stay in a macros and caloric deficit.”
Up the reps
Adding five more minutes on the treadmill or a few more reps per weights round can make a difference. “Adding extra reps into your routine will definitely help encourage V lines and their muscle prominence,” says Wiener. “You need to constantly be working your muscles to encourage the blood flow to your muscles, which will result in your V lines being more prominent.”
Plan ahead
The key to staying nourished throughout a training plan is to think ahead. “With the right meals, timing and portion control, you can eat every two or three hours, stay full, and still drop fat around your abdomen,” says Wiener. “Ideal foods to include in your diet include chicken, turkey, salmon, eggs, sweet potatoes, brown rice, and non-starchy vegetables such as broccoli, cauliflower, and spinach.”
Try this workout
The Freeletics Dione workout is excellent for enhancing cardio fitness and losing weight. It doesn’t require any equipment, just willpower. It consists of three rounds of 75 jumping jacks, 50 leg levers, 25 burpees, and 50 sit-ups. Aim to complete it in under an hour.
Accept your body
No one really cares whether you have V lines. If you want to get in great shape, it should be for you alone. And, if you’re doing that, you have to accept that might not get them anyway. “Everybody is completely different,” says Wiener. “Due to genetics, some people simply might not be able to get really visual V lines, and some people might find it really easy to get visual V lines.” And there’s nothing wrong with that.
This story originally appeared on British GQ.