“Sex lines,” aka that abdominal V line are one of the hardest parts of your abs to sculpt. That V shape is created where two muscles meet: the lower abs and obliques. So in order to make them pop, you need to perform specific exercises that hit both muscle groups. 

Even better: These six exercises will hit your lower core without causing any harm to your back. Do the first three moves as one workout or at the end of your regular full-body routine. 

Do the last three moves on a separate day, again as one cohesive workout or as a finisher to your regular routine. But remember: The key to seriously sculpt abs is by eating clean in the kitchen. “You could be doing the greatest abs workout ever, and they’ll never be seen because of a layer of fat over them,” says Saladino. So stock up on our fittest foods while adding these moves to your regimen for a ripped core in no time.

1. Hanging leg raise

(Day 1) 

Directions: Hang from a pullup bar with hands slightly wider than shoulder-width and palms facing forward, then raise your knees to your chest. To make it harder, keep your legs straight out in front of you as you raise them (as pictured). 

Reps: As many as you can before Hitting Technical Failure (bad form). 

Sets: 3 

Rest: 20-30 seconds in between each set

2. Ab wheel rollouts 

(Day 1) Directions: Kneel on the floor, grip the ab wheel, and roll it out directly in front of you until you lose tension in your core, then roll yourself back to start. .

Reps: 15 

Sets: 3 

Rest: 20-30 seconds in between each set

3. Barbell Russian twist 

(Day 1) 

Directions: Grab the barbell in front of you with both hands, feet shoulder-width apart. Swing the bar to your left, and then swing to the right—that’s one rep. 

Reps: 

10 

Sets: 

3 

Rest: 

20-30 seconds in between each set

4. Reverse crunches 

(Day 2) 

Directions: Lie on your back with arms, shoulders, and legs extended out off the floor. Bend your hips and knees toward your chest, and then crunch your torso up and off the floor. Pause, then return to start. Use a resistance band to make it harder (as pictured.) 

Reps: 

As many as you can before hitting technical failure (bad form). 

Sets: 

3 

Rest: 

20-30 seconds in between each set.

5. Heavy 1-arm suitcase carries 

(Day 2) 

Directions: As you stand next to the heavy barbell, bend down, sinking your hips back, and grab ahold of the bar. Stand back up. Now tighten your core and slightly bend forward while keeping your back straight—this will engage your abs muscles. Walk 50 yards. Switch sides and walk back 50 yards. That’s one rep. 

Reps: 

50 yards in each direction 

Sets: 

3 

Rest: 

20-30 seconds in between each set.

6. Cable crunches 

(Day 2) 

Directions: Position yourself facing the machine, a few feet away, on both knees. Now grip the rope in front of you, and crunch your body in so your forearms come to your knees and your head meets the floor. 

Reps: 

15 

Sets: 

3 

Rest: 

20-30 seconds in between each set.